Exercise #113 – Relax and Energize Legs and Feet, Part 3


Welcome to

Healing T’ai Chi

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

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


“Holding a cup and overfilling it
Cannot be as good as stopping short
Pounding a blade and sharpening it
Cannot be kept for long.”
Tao Te Ching #9, translated by www.Taoism.net


In this exercise we will loosen our ankles by circling the heel while balanced on the big toe of each foot.  You will need to slide out to the edge of your chair so you have enough room to make a complete circle with each heel.


Heel circles:

  1.  Slide forward and a bit to the side of your chair, then stretch your right leg out to the side.
  2. Balance on your big toe and circle your heel 12 times in a clockwise direction.  Then circle your heel in a counterclockwise direction for 12 times.
  3. Return to the center.  Slide your left foot out to the side and repeat the clockwise and counterclockwise circles 12 times each way.  Repeat the exercise as often as you wish,

Acupressure point, High Mountains (B 60): 

  • Click on the image above from the wonderful book Acupressure’s Potent Points to enlarge the view.
  • Find the pressure point marked B60.
  • Press firmly on this point on the side where you are experiencing pain or stiffness for a full minute.  If both ankles hurt, are swollen or stiff, use the point on both sides each time for an equal number of minutes.


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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