Anterior Tibialis-SMR

Anterior Tibialis-SMR is a great exercise for relieving tension in the muscles on the outside of your shins. To do this exercise, start by sitting on the ground with your legs bent and feet on the floor. Then use a Muscle Roller or rolling pin to apply pressure to the area from just below the knee to above the ankle. Pause at points of tension for 10-30 seconds, and make sure to repeat on the other leg. This exercise is a great way to target and release tension in your lower legs.

1. Start by sitting on the ground with your legs bent and your feet placed on the floor.
2. Grab a Muscle Roller or a rolling pin.
3. Apply pressure to the muscles on the outer side of your shins.
4. Begin just below the knee and roll the Muscle Roller or rolling pin towards your ankle.
5. Pause for 10-30 seconds whenever you feel tension in your muscles.
6. Repeat the rolling and pausing process on the other leg.

1. Make sure to warm up before starting the exercise to prevent any injuries.
2. Choose a Muscle Roller or rolling pin that is appropriate for your level of comfort and experience.
3. Apply gentle and controlled pressure to the muscles on the outside of your shins, avoiding any sharp or intense pain.
4. Start from just below the knee and work your way down towards the ankle, focusing on areas of tension.
5. Pause at points of tension for 10-30 seconds, allowing the muscles to release and relax.
6. Repeat the exercise on the other leg to ensure both sides of your body receive equal attention.
7. If you experience any discomfort or pain during the exercise, stop immediately and consult a healthcare professional.
8. Do not apply excessive pressure or force, as this can cause injury to the muscles or surrounding tissues.
9. Perform the exercise in a comfortable and quiet space, where you can fully concentrate on the movements and sensations in your muscles.
10. Stay hydrated throughout the exercise and listen to your body’s signals to avoid overexertion.

Incorporating the Anterior Tibialis-SMR exercise into your workouts can be done in a few different ways. Here are a few suggestions: 1. Pre-workout warm-up: Before starting your main workout, spend a few minutes performing the Anterior Tibialis-SMR exercise. This will help to prepare your lower legs for the upcoming exercises by releasing any tension or tightness. 2. Active recovery: During rest periods between sets or exercises, take a break from your main workout and perform the Anterior Tibialis-SMR exercise. This will not only help to relieve tension in your lower legs but also give you a chance to rest and recover before continuing with your workout. 3. Post-workout cool-down: After completing your main workout, include the Anterior Tibialis-SMR exercise as part of your cool-down routine. This will help to relax and stretch the muscles in your lower legs, promoting recovery and reducing post-workout soreness. 4. Standalone exercise: If you have specific concerns or issues with tension in the muscles on the outside of your shins, you can also perform the Anterior Tibialis-SMR exercise as a standalone exercise. Simply allocate a dedicated time during your workout routine to focus solely on this exercise. Remember to listen to your body and adjust the intensity and duration of the exercise based on your own comfort and needs. It's always a good idea to consult with a fitness professional or healthcare provider before incorporating any new exercises into your workout routine.