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Tibialis Anterior Reactive Activation

Learn how to activate your Tibialis Anterior muscle for rehab, injury prevention and improved mobility with this step-by-step instruction video. Improve your function with targeted exercises and stay injury-free.

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Transcript

00:02 - 00:07This is Brent Brookbush, President of B2C Fitness, and we're doing tibialis anterior
00:07 - 00:12reactive integration, or progressions of. Now, at this point I'm assuming we've
00:12 - 00:18already done our release, stretching, mobilizations when possible, and isolated
00:18 - 00:21activation. I'm assuming that we're working with somebody with lower leg
00:21 - 00:26dysfunction. In the previous video of tibialis anterior reactive integration,
00:26 - 00:32we did that first step of a heel walk, with toes curled, and you saw my friend
00:32 - 00:36Laura laughing at me as we walked around like ducks. We're now going to progress
00:36 - 00:42from that, onto a more high velocity movement. My friend, Salvi, is going to
00:42 - 00:47come out and help us demonstrate. So what's Salvi's going to do now, is she's
00:47 - 00:52going to work on something that our tibialis anterior has to do all of the time,
00:52 - 00:58every step we take, which is eccentrically decelerate our foot after heel
00:58 - 01:04strike. It's your tibialis anterior that keeps your foot up, so that you have a
01:04 - 01:10nice, smooth, glide when you walk, as opposed to doing a foot flop. What I'm
01:10 - 01:16going to have Salvi do, is a bilateral hop, to two foot landing, starting with her
01:16 - 01:20feet up, landing on her heels, and she's going to try to land as quietly as
01:20 - 01:26possible. So, hands on hips, and I want you to just do a bilateral hop, queue
01:26 - 01:29landing, nice and soft. That was pretty good. This time what I want you to
01:29 - 01:32do with those, instead of getting right back up, let's make that tibialis anterior
01:32 - 01:40work to stabilize you. I want you to land soft, and stay in that position, good.
01:40 - 01:43Let's try that one more time, but a little quieter. A queue I like to use is,
01:43 - 01:54"pretend you're a little ninja". Good. So you can see there that the tibialis
01:54 - 01:59anterior has to work against your body weight at a higher velocity, to
01:59 - 02:03slowly let those feet down so you'll land softly. The progression from a two-leg
02:03 - 02:11bilateral hop, is simply a bilateral hop to single leg balance. We're still landing
02:11 - 02:15on the heel, and we make her stabilize for as long as it takes to make her feel
02:15 - 02:20stable, usually 3 seconds. Good. Let's go ahead and try that one more time.
02:22 - 02:27She's been landing very softly, she's able to stabilize her foot and
02:27 - 02:31maintain that arch. Then the last progression, I'm actually going to make
02:31 - 02:38her do a transverse plane hop, to single leg balance, landing heel to toe.
02:45 - 02:49Hold, two, three. So there you go, tibialis
02:49 - 02:55anterior reactive integration progressions. So we started with our heel
02:55 - 03:00walks, then we went bilateral hop, heel to toe landing with stabilization.
03:00 - 03:05Bilateral hop to single leg balance, heel to toe landing. Then transverse plane
03:05 - 03:10hop, to single leg balance, heel to toe landing. Thank you.

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