Exercise #145 – Ankle and Toe Stretch, 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)


“High virtue is not virtuous
Therefore it has virtue
Low virtue never loses virtue
Therefore it has no virtue
High virtue takes no contrived action
And acts without agenda
Low virtue takes contrived action
And acts with agenda
High benevolence takes contrived action
And acts without agenda
High righteousness takes contrived action
And acts with agenda
High etiquette takes contrived action
And upon encountering no response
Uses arms to pull others.”

Tao Te Ching #38:1, translated at www.Taoism.net


In the next several posts we continue to concentrate on flexing, stretching and strengthening our feet and ankles.  You may have to sit slightly forward on your chair for this exercise in order to press the ball of your foot firmly on the floor.  Continue to sit up straight, however, and don’t forget to breathe in and out slowly and thoughtfully throughout the exercise.

Arch strengthening:

  1. Sit as usual with your feet shoulder-width apart, feet flat on the floor.  Take a couple centering breaths before you begin the exercise.
  2. Slide forward on your chair if necessary to press firmly on the floor and roll up on to the ball of your right foot as you breathe in through your nose.  Hold for a second then bring your heel back to the ground and lift your toes off the floor pulling them back toward  your leg as far as possible, breathing out through your mouth.
  3. Continue alternating rolling onto the ball of your foot and rocking back onto your heel for 12 repetitions.  Then, change feet and repeat with your left foot.  Don’t forget to breathe in time with the movements of your foot.

Acupressure point:

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

  • Locate the acupressure point labeled, B 62 which is called Calm Sleep. It can be found at the hollow immediately beneath the outer anklebone.
  • Press firmly on this point for 1 to 3 minutes while you breathe in and out through your nose slowly and thoughfully.

Benefits: Use this acupressure point to relieve foot and ankle pain and for insomnia.

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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A ballet blog of learning and activities just for kids: http://millicentmouse.wordpress.com


Healthy recipes:  http://www.prevention.com/diabetespasta/

Natural/herbal remedies:  http://www.all4naturalhealth.com/diabetes-herbs.html

Exercise video:

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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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