Seated Shin Stretch

Senior Stretching Exercises Video Series

This seated shin stretch is yet another senior stretching exercise done while sitting in a chair.

Chair exercises are a good way for the elderly or physically limited people to get in their workout.

In addition to being able to do aerobics and strength training from a chair, you can stretch many of the muscles in your body while sitting down.

For this stretch you will be stretching primarily the shin muscle. This is the muscle that runs along your shin bone in the front of your lower leg. It runs from the top of the knee down to the ankle.

Shin splints are the most common type of injury to this area of the leg. This is an inflammatory condition of the front part of the tibia.

The most common reason for shin splints is exerting too much pressure on the lower leg and excessive impact on the muscle.

While stretching this muscle doesn't necessarily reduce the risk of injury, it can help minimize some of the pain.

You should also try to stretch the calf muscle, which is the opposing muscle to the shins.

Exercise #6 - Shin Stretch

Stretching the shin is important to keep your leg muscles healthy. It's especially helpful if you are on your feet a good portion of the day. The video below has two different stretches for your shin muscles.

Stretch #1
  1. Sit down in your chair.
  2. Cross one foot over the other.
  3. Curl your toe of the top foot to give the shin a stretch. To deepen the stretch, press your legs together slightly.
  4. Hold for about 20 - 30 seconds and then switch sides.
Stretch #2

For this one you will need an theraband. This is the flat type of exercise band.
  1. Sitting down in the chair, hold the ends of the band in both hands (one end in each hand).
  2. Place the center of the band underneath the right foot at the balls of the foot.
  3. Place your heel on the floor and hold the ends of the band in your left hand.
  4. Now move your foot back and forth to stretch the shin. Move back and forth for about a count of 10 or so.
  5. Switch sides and repeat.
This second stretch is a toning and stretching exercise in one.

Watch the video below to ensure you are doing the this move correctly. 

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the seated shin stretch on youtube.

Additional Articles

Benefits of Stretching
Stretching is an important part of your weekly exercise routine. Find out all the benefits of stretching your muscles.

Senior Strength Training Videos
This fitness video series has several different strengthening exercises for seniors that are performed while sitting in a chair

Water Aerobics
Get your aerobics in while getting wet. Water aerobics give you a good cardio workout without putting extra strain on the joints.