Episode 16: Wall Supported Ankle Dorsiflexion

05/03/12 • 9 min

This exercise is one of very few that works the tibialis anterior (the muscle on the front of the lower leg). This movement of bringing the top of the foot closer to the shin is essential for foot clearance when walking.

HOW-TO:

Stand up tall with your back against a smooth wall.
Place your feet hip width apart and 30 to 50 centimeters in front of the wall.
Keeping the knees straight, bring your toe box up to your shins while your heel remains in contact with the ground.
Slowly lower the toe box back to ground without coming to a stop.
Repeat.

VIDEO DEMO:

HOW-TO:

Stand up tall with your back against a smooth wall.
Place your feet hip width apart and 30 to 50 centimeters in front of the wall.
Keeping the knees straight, bring your toe box up to your shins while your heel remains in contact with the ground.
Slowly lower the toe box back to ground without coming to a stop.
Repeat.

VIDEO DEMO:

Previous Episode

Episode 15: Ottoman Prone Cobra

The prone cobra emphasizes the deltoid (the back of the shoulder) as well as several smaller muscles acting at the shoulder joint and on the shoulder blades for stabilization. This exercise teaches us how to stabilize our shoulder blades and to hold them in a good postural position. It also teaches us to keep the head up and neck long, two cues important to exercise and posture.

HOW-TO:

Lie with your hips on an ottoman and your knees, feet and lower legs on the floor.
Keep the neck long, chin back and shoulder blades retracted back and depressed down.
Bring your upper arms in to a 90-degree angle, so they are in line with your shoulders.
Lower your hands to the ground.
Raise your hands off the ground to the level of your body.
Move your arms so your hands are next to your bum.
Move your arms back up to the shoulders and then return your hands to the ground. Ensure that the palms face the floor throughout the entire exercise.

VIDEO DEMO:

Next Episode

Episode 17: Towel Hamstring Curls

The hamstrings are located in the back of the thigh. These muscles act at the hip joint to move your leg behind you and also at the knee joint to bring your lower leg closer to the back of your thigh. These muscles are especially important for activities like walking or slowing down the leg after kicking a football.

HOW-TO:

On a hard-surface floor, lie on your back and place a towel under your heels.
With your hands by your side, lift your hips up off the ground and drag your heels in toward your butt as far as you can while keeping your hips raised straighten knees.
Allow your heels to slide back to the starting position with the knees bent slightly.
Repeat.