Exercise #144 – Ankle and Toe Stretch, Part 3

Welcome to Healing Ta’i 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 returning is the movement of the Tao
The weak is the utilization of the Tao

The myriad things of the world are born of being
Being is born of non-being.”

Tao Te Ching, #40, translated at www. Taoism.net


In this exercise we continue working on strengthening and stretching the muscles of the ankles, feet and toes.  You may need to move slightly forward on your chair but try to remain relaxed, breathing in and out through your nose slowly, and concentrate your energy on the working foot.

The Inchworm Exercise:

  1. Sit with your feet flat on the floor, shoulder-width apart, hips tucked slightly under you.  Breathe in and out through your nose slowly and thoughfully for about 6 breaths.

  2. Lay a towel flat on the floor lengthwise in front of you.  This can be a bath towel or a hand towel ( the bath towel will be more of a challenge because of its size).

  3. Using your right foot, start at the end closest to you and begin “scrunching” the towel like an accordion using only your toes until you reach the farther end of the towel.  Lay the towel out again and repeat twice more.

  4. Change feet and repeat for a total of 3 times with your left foot.

Illuminated Sea (K6):

(illustration from Michael Reed Gach’s book, Acupressure’s Potent Points)

  • Find the acupressure point labeled K6 on the illustration above.  It is about 1 thumb width below the inside of the anklebone.
  • Press firmly on this point for no less than a full minute.  You may change legs and repeat on your other ankle if you wish.
  • This effective point relieves swollen ankles and pain in the ankle and heel.

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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This week’s featured item from the Healing Tai Chi Store – music to use for Tai Chi or just relaxing:



A blog just for kids: http://millicentmouse.wordpress.com


Health article:  http://www.sciencedaily.com/releases/2011/01/110121144007.htm

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

This week’s exercise video:

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

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

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

~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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