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Ankles, knees, hips and lower back

Tibialis Raise: Wall

Strengthens the muscles at the front of your shins that lift your toes, so each step clears the ground and your ankles feel steadier.

Stability / Core45 to 70 seconds
Tibialis Raise: Wall, demonstrated by the teacher who authored it.
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How to do it

  1. 1

    Lean your back against a wall

    Walk your feet forward about a foot, hip width apart, knees soft.

  2. 2

    Keep your heels on the floor

    The heels stay down and carry you for the whole exercise.

  3. 3

    Lift the fronts of your feet

    Raise your toes and the balls of your feet toward your shins, then lower them with control.

  4. 4

    Repeat for about a minute

    Fewer lifts or a smaller lift is always fine. Stepping the feet closer to the wall makes it easier.

What to watch for

Burning or sharp pain along the shins. Take a pause, make the lifts smaller, and stop if it keeps building.

Ways to adjust it

  • Fewer lifts
  • Smaller range

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

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From the clinically authored Vinys movement library.