Roll Ball Posterior Tibialis
- A mat or soft surface to lie on
Positioning
1. Start Position: Lie on your side on the mat. Position the exercise ball or foam roller under the lower leg (just above the ankle) of the leg that is on top.
2. Support Yourself: Use your elbow for support, keeping it directly under your shoulder. Your forearm should be parallel to your body, and your upper body should be inclined slightly forward.
3. Leg Position: The top leg should rest on the ground in front of the bottom leg, and the foot of the bottom leg should be relaxed.
Movement
1. Begin Rolling: Slowly roll the ball or foam roller up and down along the posterior (back) part of the calf muscle.
2. Control Your Motion: Ensure that you are controlling the movement. You can adjust the pressure by shifting your weight onto the ball or roller for more intensity.
3. Roll for Duration: Continue rolling for 30 seconds to a minute, focusing on any tight spots or areas of discomfort.
4. Switch Legs: Once you complete one side, switch to the other leg and repeat the same rolling motion.
Tips for Beginners
- Start with light pressure and gradually increase as you become more comfortable.
- Maintain a steady breath to help relax your muscles.
- If you experience pain (not discomfort), reduce the pressure or stop the exercise.
Conclusion
This exercise helps in stretching and releasing tension in the posterior tibialis muscle, which can aid in improving flexibility and reducing tightness in the lower leg.
