Exercise #99 – Energize Feet and Ankles, Part 1



Welcome to

Healing T’ai chi

…the award-winning blog of seated T’ai chi and Qigong exercises to balance mind, body and spirit for people of all ages and levels of fitness.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)


“Good traveling does not leave tracks
Good speech does not seek faults
Good reckoning does not use counters
Good closure needs no bar and yet cannot be opened
Good knot needs no rope and yet cannot be untied.”
Tao Te Ching #27, translated by www.Taoism.net

In this exercise, we will be strengthening our feet and loosening and flexing our ankles.  If your legs are short or your chair is too deep, you may need to move forward on the chair so that your feet are planted firmly on the floor.  You’ll be using the floor to gain leverage as  you roll from your heels to the balls of your feet and back again in the first part of the exercise.  For the second half, you can sit with your back against the chair since we will be flexing and pointing with our feet off the floor. 

Foot rolls:

  1. Begin with your feet planted firmly on the floor.  Breathe in through your nose while you lift your heels slowly off the floor (both feet at the same time).
  2. Breathe out through your mouth and slowly lower your heels back to the floor.  Then slowly pull your toes off the floor toward your ankles as you breathe in through your nose. 
  3. Breathe out and slowly return the ball of your foot back to the floor.  Repeat the foot rolls 12 times.
  4. Now, lift your feet off the floor. locking your knees.  Breathe in and pull your toes slowly toward your ankles.  As you breathe out, slowly point your toes.
  5. Continue to point and flex your feet for a total of 12 times.


Reflexology point:

(illustration provided by CirclesofLight.com) 
  • Click on the illustration above to enlarge the view.   You will find the Knee/Leg point close to your ankle on the outside of the top of your foot one half to one finger-width inward.
  • Circle your thumb on this spot for a full minute.  Then press firmly on the spot for another minute.  Change feet and repeat for the same amount of time.
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.


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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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