Bodyweight Wall-Supported Tibiali Raise

Bodyweight Tibialis Raise (Wall Supported)

1. Positioning:
- Stand with your back against a wall.
- Your feet should be shoulder-width apart and about a foot away from the wall.
- Place your hands together in front of your chest or allow them to rest at your sides.

2. Movement:
- Slowly lift your toes while keeping your heels on the ground. Focus on using your shin muscles (tibialis anterior) to perform the movement.
- Raise your toes as high as possible without lifting your heels off the ground.
- Hold the raised position for a moment.
- Gradually lower your toes back to the starting position.

3. Repetition:
- Repeat the movement for 10-15 repetitions.
- Ensure smooth, controlled movements to avoid straining your muscles.

4. Breathing:
- Inhale as you raise your toes and exhale as you lower them.

5. Tips:
- Keep your core engaged and your posture straight to maintain balance.
- If you're having trouble maintaining balance, use the wall for support by lightly touching it with your hands.

6. Cool Down:
- After completing the exercise, gently stretch your calves and shins to prevent tightness.