Exercise #55 – Ankle Presses and Circles


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Welcome to

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Healing T’ai Chi

The award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of physical fitness.

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 “True mastery can be gained
by letting things go their own way.
It can’t be gained by interfering.”

Tao Te Ching, #48, translated by S. Mitchell

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Benefits – In this exercise you will be loosening and strengthening your ankles and feet.  Thigh muscles will be stretched, tightened and toned.

Posture – Begin as usual with your feet flat on the floor, shoulder-width apart.  Tuck your hips under you,  press your shoulders comfortably downward anad rolled slightly forward.

  1. Start with your hands resting on your thighs. 
  2. Rock your feet back and forth from the heels to the balls for at least 9 times.
  3. Lift your feet off the floor, legs straight out in front of you. Flex and point your toes 9 times.
  4. Now, circle one foot at a time to the inside, then reverse.  Repeat with the other foot.  Be sure to circle each foot in each direction for the same number of times.
  5. Return your feet to the floor and slide one leg out to the side if possible. 
  6. Balance your foot on your big toe and circle your heel first in one direction and then in the other.  Change feet and repeat.
  7. Lift your feet off the floor and “wag” your feet to loosen up your ankle joints.

outside-of-foot-b60-and-b62Use the High Mountains (B 60) acupressure point to enhance your exercise session.

 

  • Sit on your bed or on the floor to use this point more effectively.  Cross one leg over the other with that foot resting on either the floor or the mattress.
  • Locate High Mountains in the hollow between your ankle bone and your Achilles tendon on the outside of your ankle.
  • Press firmly on each ankle at this point for a full minute.

Benefits: This point is helpful for relieving swollen feet, ankle pains, rheumatism in your foot joints as well as pain in your thighs or your lower back.

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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.

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This week’s featured blog:  http://n3rin3.wordpress.com/2009/03/22/vitamin-c/

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

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~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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