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.