Exercise #115 – Relax and Energize Your Feet and Legs, Part 5



Welcome to

Healing T’ai Chi

…the award-winning blog of seated Tai 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)


“Attain the ultimate emptiness
Hold on to the truest tranquility
The myriad things are all active
I therefore watch their return.”
Tao Te Ching, #16:1, translated by www.Taoism.net


In this exercise we will be stretching the muscles on the outside of the leg (Peroneus Longus and Peroneus Brevis) as well as the ankle and foot.  If possible, be sure to keep your foot flat on the floor even as you stretch your leg out to the side.  Be sure not to lock your knee!


Bow stance stretch:

  1. Sit as usual to begin.  Breathe in and out slowly and thoughfully about 3 times.
  2. Slide to the side of your chair, breathe in through your nose then extend your right leg to the side as you breathe out.
  3. Keep your foot flat on the floor as you slide your leg out to the side.  Stretch fully but without locking your knee.  
  4. Repeat for 6 to 12 times timing the slide out with an outward breath through your mouth and the slide back to your chair with a breath in through your nose.
  5. Change feet and repeat steps 2 through 4.

Pressure point:


(from Michael Reed Gach’s book, Acupressure’s Potent Points)
  • Locate the pressure point, Illuminated Sea (K 6), on the illustration above by clicking on the image to enlarge your view.
  • Press firmly on this point for 30 to 60 seconds.  You may change legs and use this same pressure point on your other foot.

Benefits: This point is useful for relieving swollen and painful ankles.

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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