Exercise #146 – Ankle and Toe Stretch, Part 6

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…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.

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“The soft and weak overcomes the tough and strong
Fish cannot leave the depths
The sharp instruments of the state
Cannot be shown to the people.”


We continue stretching toes and ankles in this exercise.  Again you will be sitting with your back supported by the back of your chair, spine straight but not strained and legs shoulder-width apart.  This position allows the flow of ch’i to more easily move from the lower dan tien through the legs and to the feet and ankles.


Leg lift ankle stretch:

  1. Take 3 to 6 breaths slowly and thoughfully in and out through your nose before beginning.
  2. Lift your right leg directly out in front of you.
  3. As you breathe out through your mouth, point your toes.  Elongate the arch of your foot – don’t scrunch up your toes!  Then pull your toes back toward your ankle to flex your foot.
  4. Continue pointing and flexing 12 times.
  5. Change legs and repeat the exercise with your right foot.

Wilderness Mound (GB 40) Acupressure Point:

  • You can find this acupressure point in the large hollow that is directly in front of the outer side of the anklebone.
  • Press slowly but firmly into this point.  Hold your finger on this point for 3 to 5 minutes breathing slowly and thoughtfully in and out through your nose.
  • Change feet if you wish and repeat the previous steps on your other ankle.

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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Health article:  http://education.jhu.edu/newhorizons/strategies/topics/Keeping%20Fit%20for%20Learning/differently_abled.html

Natural remedies:  http://www.all4naturalhealth.com/arthritis-natural-treatment.html

Video of seated exercises (please note-you can practice this exercise lying on your bed rather than on the floor):

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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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