Hi my name is Brent of B2C Fitness LLC, and
we're going to be talking about posterior
Now, our posterior tibialis has a propensity to get weak during lower leg dysfunction.
I'm going to have Vinnie step out and help us demonstrate exercises.
Our posterior tibialis, starting off, does plantar flexion and inversion.
Our overactive synergists tend to be our peroneals, and our flexor hallucus longus.
The way we're going to get these muscles out of the activation sequence, is we're going to do
inversion, which our posterior tibialis already does.
So that'll reciprocally inhibit our peronneals, as well as,
I'm going to have Vinnie lift up his toes
to get his flexor hallucus longus out of the movement.
Lifting up his toes should push the ball of his foot into the floor,
he's then going to do plantar flexion and inversion
to start activating his posterior tibialis muscle.
The way we set this exercise up, is, I have a resistance band to help resist inversion.
So if he inverts, his ankles should go out just a little bit.
All the foam roll does is prevent his knees from collapsing.
He shouldn't be squeezing this foam roll, his legs should just fall in, in a relaxed way,
toward the foam roll.
Now, we can progress this exercise, by simply increasing the resistance of this band.
At a certain point, we can move forward, and
we can have Vinnie do a calf raise with inversion.
So, he's going to take this band off, and we're going
to have him go ahead and hold onto something so that he's nice and stable.
He's going to get slightly internally rotated, the same things apply.
We're going to have him lift his toes up just a little bit,
pressing the ball of his foot into the floor, then we're going to have him
do a calf raise, focusing just a little bit on inversion,
so his ankles should be moving out just a little bit, this has his foot
facing inward. He's going to do that for 10 to 20 repetitions,
just as we've done with all of our activation sequences.
From here, we can progress even further, and do one foot at a time.
Make sure he's squeezing his glute, knee locked out, so he's nice and stable,
drawn-in, and one leg at a time through plantar flexion with inversion.
If somebody can do this for 10 to 20 times, chances are their posterior tibialis is pretty
strong, we can start phasing this activation sequence out of our programming
and go ahead and move on with other, larger, integrated movement patterns.