Level 2 of the shin, calf, ankle, and foot sequence is done in a wider stance. The wider stance increases the degree of pull on the shin muscles. This is to be done after completing Level 1, in the narrower stance. Don’t skip to Level 2, as these two exercises are meant to be done in sequence, Level 1 then 2, to prepare the muscles for this deep stretch.
1. Hold on to the back of your chair with one hand. Begin in a wide stance, with your feet slightly turned out. You can stand beside or behind your chair, wherever you feel most secure.
2. Slowly bend your knees, making sure that the thighs are in line with the feet and not dropping in front of the knees.
3. Slowly raise your heels. (You probably will feel a strong tug on your shin muscles. This is good, as you are stretching your tight muscles.)
4. With your heels still raised as high as possible, slowly straighten your legs. The slow speed will safely stretch the shins, helping relieve the pain of tight shins.
5. Slowly lower your heels to the ground until you are standing flat on your feet in the starting position. (The slow tempo will strengthen all the muscles of your feet, right up the leg into your hips.)
6. Repeat 3 or 4 times.