All that walking, up hills, stairs, and running for busses can make your shins (the front of your lower leg) sore and tired. This simple stretch will help stretch this muscle group and keep them happy.
This is best without shoes, but can be done if removing your shoes is not an option. You'll also need enough floor space to kneel on, with a rug, or mat under you.
Here we go:
Stand up and place your left hand on a steady surface next to you for support. Bend your left knee, lifting that foot off the floor. This is your non-working leg, you're standing on your working leg and foot. As you inhale, lift your chest and relax your shoulders down as far as you can. Exhale and engage your abdominals, and breathe and work with them remaining engaged. Inhale again and as you exhale, lift up onto the ball of your right foot, balancing your weight mostly between the first and second toes. Inhale and relax your foot down, exhale and lift up onto the ball of your foot again. Repeat three to five times.
Next leg:
Turn and place your right hand on the steady surface next to you for support. Bend your right knee, lifting that foot off the floor. You're still standing up straight, with relaxed shoulders and holding your abdominals in, right? Inhale again and as you exhale, lift up onto the ball of your left foot, balancing your weight mostly between the first and second toes. Inhale and relax your foot down, exhale and lift up onto the ball of your foot again. Repeat three to five times.
Now you'll need that rug or mat under you. Kneel down and bring your knees and feet together, with your feet flat underneath your hips, no folded (flexed) toes. Sit up straight, relaxing your shouders down and keeping your abdominals engaged for 20-30 seconds. Get up slowly. If you have difficulty sitting in this position, a towel between your hips and heels will help, if that is not enough, the first part of the stretch (lifting and dropping your heel) will still do the trick with the help of your nervous system and reciprocal inhibition.
Time for a big glass of water, and CB, lift your chest!
See you soon.
Elaine
