Exercise #143 – Ankle and Toe Stretch, Part 2

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)


“If one wishes to shrink it
One must first expand it
If one wishes to weaken it
One must first strengthen it
If one wishes to discard it
One must first promote it
If one wishes to seize it
One must first give it
This is called subtle clarity.”

Tao Te Ching #36:1, translated at www.Taoism.net


In this week’s exercise, we will be stretching and strengthening virtually all the muscles of the toes, feet and ankles.   You will need to sit slightly forward in your chair to do this exercise but remember to still sit with your spine straight.  These exercises come from an online article of Prevention magazine.


The Crane:

  1. You will need 5 pairs of rolled up socks.  Put them on the floor directlyto the right of your right foot.
  2. Sit toward the edge of your chair with your legs shoulder-width apart.  Breathe in and out slowly through your nose a few times before beginning the exercise.
  3. Now, pick  up each pair of socks with the toes of your right foot and form a new pile of socks near your left foot so that you will have moved them approximately 12 inches from right to left.
  4. Push the socks to the left of your left foot and continue using your left foot move the socks once again to your right foot.
  5. Repeat the whole set at least twice more.

High Mountains acupressure point:

  • On the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, find the point marked “B 60”.
  • Check to be sure that your finger is pressing on a point on the outside of your ankle (opposite Bigger Stream, B 60).
  • Press firmly on this point for 1 to 3 minutes.  you may change ankles and repeat.

Benefits: This point will help to relieve swollen feet, ankle, thigh and lower back pain as well as rheumatism in the foot joints.

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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10 low-cost casserole recipes: http://online.prevention.com/casseroles/

Natural/herbal remedies:  http://www.all4naturalhealth.com/treatment-for-arrhythmia.html

Exercise video (click on the link):  http://www.ehow.com/video_4952953_chair-yoga-seated-cat-cow.html


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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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