Kneel with the tops of your feet flat on the floor and gently sit back toward your heels
Point your toes backward and let the front of your ankles and shins lengthen
Place the top of one foot on the floor behind you and slowly shift your weight forward
Stand and bend one knee while keeping the heel down and the foot flat to stretch the front of the shin
Use a wall for balance and pull one foot slightly behind you with the toes pointed to the floor
Sit on your heels with the tops of your feet on the ground and hold the position
Keep the stretch gentle and stop if you feel sharp pain
Hold each stretch for 20 to 30 seconds
Repeat on both sides
Perform the stretch after activity or when the muscles are warm