anterior tibialis-smr

Description:

The anterior tibialis self-myofascial release technique is to help reduce muscle tightness, improve mobility, and alleviate pain. The anterior tibialis muscle can be overworked, especially in runners or individuals who play sports that involve a significant amount of jumping.

How to Perform the Exercise:

• 1. Start by kneeling on the floor with a foam roller or massage stick and place it in front of you
• 2. Position your right leg so the foam roller is below the knee
• 3. Slowly roll your leg forward and backward over the foam roller, moving from just below the knee down to the top of the ankle
• 4. Apply extra pressure on tight spots for 20-30 seconds
• 5. Repeat for 1-2 minutes and switch legs to begin the process again.

Body Part Used:

legs

Equipment Required:

foam roller, massage stick

Primary Muscles Used:

anterior tibialis

Secondary Muscles Used:

gastrocnemius, soleus, peroneals

Alternate Exercises:

anke mobility drills

Form Tips:

roll slowly and apply even pressure, don't roll on the shin bone

Common Mistakes When Performning:

rolling too quickly, applying too much pressure, rolling over the bones, neglecting to pause and hold tight spots