Exercise #40 – Pushing Up Sky with Foot Rolls

 Welcome to



Healing T’ai Chi


Seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.





ornamental-garden-poolThought for the day: 




On here and now, the present moment

And past injuries become distant memories


On here and now, the present moment

And find your spirit in each hour of the day


On here and now, the present moment

And experience peace, freedom, and joy in your life


– Duane Sherry, http://discoverandrecover.wordpress.com

Pushing Up Sky with Foot Rolls

Benefits – This exercise will stretch your whole body while strengthening your legs and loosening your ankle joints.

Posture – Sit in your usual position with your hips tucked under, back flat against the back of your chair.  Make sure your legs are shoulder-width apart.




  1. Breathe in slowly allowing your diaphragm to expand as you roll your feet up on to the balls of your feet and press your hands towrd the ceiling, palms upward.
  2. As you breathe out slowly, tighten your abdomen and bring your arms down alongside your thighs, pressing your palms downward.  At the same time roll your feet back on to your heels.
  3. Repeat the sequence of rolling onto the balls of your feet and lifting your arms followed by raising your toes and pressing downward with your arms for a total of 9 repetitions.






 Try the acupressure point Bigger Stream (K3)  to improve the flexibility of your ankles and to strengthen your legs and feet.


  • Locate this pressure point on the inside of your ankle between your ankle bone and Achilles tendon
  • Sit down so your legs are straight out in front of you crossing one leg over the other.
  • Bend your knee so that you can easily reach your ankle and press firmly on K3 for at least 60 seconds.  Change legs and repeat on your other leg if needed.

Benefits: This point relieves foot and ankle pain, strengthens your lower leg and ankle joint.





Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician regarding the amount of water appropriate for your condition.




I am honored to have been awarded the Kreativ Blogger award on the recommendation of Duane Sherry of the beautifully crafted and informative blog, http://discoverandrecover.wordpress.com.  The requirements for receiving the award and displaying the award logo is to name 6 things for which I am grateful and to recommend 6 other blogs to receive this award.  Of course, there are far more than 6 terrific blogs and I can list many more than 6 items for which I am grateful but the top great things in my life are listed below.
  1. My husband of almost 40 years, Rick.
  2. Our daughter, Michelle, who has grown into a beautiful, intelligent and successful woman.
  3. My parents who are both now deceased but still living in my heart and memories.
  4. Our many friends and extended family members who have taught me what friendship and “family” truly is.
  5. Our pets who bring energy and humor into our lives every day.
  6. And last but by no means least, my students, particularly those who are severely disabled, who have taught me far more than I could ever teach them.

…for all of these wonderful and  inspiring people (and pets) in my life, I am immensely grateful.

My blog recommendations:








This week’s featured blog:  http://healing.about.com/cs/selfactualization/ht/How_sacredspace.htm?nl=1


Related Health Topics and Fitness Products: 


~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~























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