Exercise #142 – Ankle and Toe Stretch, Part 1



Welcome to Healing Tai 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)


“The Tao is empty
When utilized, it is not filled up
So deep! It seems to be the source of all things.”

Tao Te Ching #4:1, translated at www.Taoism.net


In the next few weeks, we will be working on stretching and strengthening legs, feet and ankles.  In this first exercise, you will be stretching the muscles of your feet and ankles at the same time.  As usual, be cautious when you practice these movements.   Carefully test the foot positions and your stability on your chair before beginning the full exercise.  If you believe this is a safe exercise for you to do, then go ahead.  Otherwise, skip this exercise and go back to previous posts for your exercise session.

Top of the foot stretch:

  1. Begin sitting as usual with your legs shoulder-width apart, relaxed but upright.  Take a couple slow breaths before  you begin.
  2. Turn sideways on your chair so that you can extend a leg behind you.
  3. Turn your foot over so that the top of your foot is resting on the floor.  If that is too painful, use a small pillow underneath your foot to cushion it.
  4. Slide your leg forward to approximate a kneeling position sitting back on your legs (as much as possible while sitting on a chair instead of on the floor).
  5. Press down on the top of your foot as you breathe in and out slowly through your nose for a few seconds, pressing down and releasing alternately.
  6. Change feet and repeat steps 2 through 5.

 Acupressure point:

  • On the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, locate the acupressure point labeled K3 (Bigger Stream).
  •  This point can be found in the hollow midway between the inside ankle bone and the Achilles tendon at the back of the leg.
  • Press firmly on this point for one to three minutes while breathing slowly in and out through your nose.

Benefits:  Michael Reed Gach warns that  “this acupressure point should not be strongly stimulated after the 3rd month of pregnancy”.  This point relieves swollen feet, strengthens the ankle joint and alleviates ankle pain. 


~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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Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life.

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Find brand name products for home exercise equipment at Exercise Equipment Super Store.


Natural remedieshttp://www.all4naturalhealth.com/varicose-veins-treatments.html

Make your own healthy snacks:    http://www.prevention.com/health/cook/everyday-recipes/make-your-own-energy-bars/article/591fcbd376d1c210VgnVCM10000030281eac____

This week’s featured video: 


~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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