The shin stretch targets the tibialis anterior (shin). This muscle often becomes weak and overused. The standing shin stretch will effectively stretch the muscles of the shin. Shin splints are common in runners. The repeated running cycle of pounding and push off results in muscle fatigue and eventually leads to pain in the tibia. The standing shin stretch will help keep the tibialis healthy.
The single leg balance is a good way to increase your balance awareness. It is a good exercise for elderly people or anyone who needs to improve their balance. For added challenge you can try it with your eyes closed or on a wobble board or other unstable surface. This exercise requires no equipment and can be done anywhere.
The single leg squat is a great exercise for the glutes (butt), thighs and calves. The single leg squat is a challenging, full-body exercise that develops balance, strength and power. This exercise transfers easily to sport and life. The single leg squat will correct muscle imbalances between the legs.
The bodyweight squat with arms relaxed is a complete lower-body exercise. The bodyweight squat can be performed anywhere and with little skill. Full squats strengthen the glutes (butt), thighs (quads and hams) and calf muscles. Bodyweight squats can be used as a conditioning exercise if the rest periods are kept to a minimum and the repetitions are high.
The straight leg raise performed seated strengthens the hip flexors and quadriceps. This is a good exercise for anyone with limited balance and strength. The straight leg raise can be included in a lower body workout and may be particularly helpful for patellofemoral syndrome or patellar tendinitis.
The strap calf stretch is a passive stretch for the posterior calves. Use a towel or resistance band to pull the toes toward the shin. This stretch can be performed to increase mobility at the ankle and to relax the calf.
The single leg calf raise on a step is a good way to shape and tone your calf. The best part about doing this exercise on a step is that you can stretch your calf while you strengthen it. This exercise can be done almost anywhere there is a step. If better looking calves is your goal then give this exercise a try.
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