Скачать или смотреть HK Tibial Rotation PAILs and RAILs with VS

If your shins do not rotate while you walk or run your ability to move smoothly will be greatly hindered. Correcting tibial rotation can be life-changing!
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Begin in a half kneeling position and keep the heel on the ground as you raise the foot off the floor. You should feel the tibialis anterior (shin muscle) working to hold the toes off the floor.
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Rotate the shin internally or externally.
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Press the heel into the floor and pull. If the shin is rotated internally, you should feel the medial (inner) hamstring. If the shin is rotated externally, you should feel the lateral (outer) hamstring. 
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Work your way through five gears of tension over the course of 10 seconds, hold at the peak tension for additional 10 seconds, and relax.