Exercise #149 – Ankle and Toe Stretch, Part 9


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 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.”

translated at www.taoism.net


This week’s exercise stretches thigh, lower leg and ankle muscles.   You will need to slide to the edge of your chair and angle yourself so that you can stretch out fully.  Don’t lock your knee but extend your leg as far to the side of your chair as you possibly can while maintaining a slight bend in your knee.


Bow stance stretch:

  1. Before you begin, take a few slow, thoughtful breaths in and out through your nose. Then slide to the edge of your chair and slightly angled to the left.
  2. Breathe in through your nose and breathe out slowly through  your mouth as you stretch your right leg out to the side of the chair as far as you can without locking your knee.
  3. Breathe in again as you pull your leg back to the other leg.
  4. Continue stretching out your leg and bringing it back to the original position for 12 repetitions.
  5. Sit back on your chair and breathe in and out through your nose a few times and relax all your muscles particularly the leg muscles.
  6. Repeat steps #2 and #3 with your left leg for the same number of times.    Sit back in your chair and breathe in and out through your nose as you consciously relax the muscles of your legs.


Acupressure point:

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points to enlarge your view if necessary.
  • You can find the acupressure point labeled B60 (High Mountains) on the outside of the ankle in the hollow between the anklebone and the Achilles tendon.
  • Press firmly on this point with your index or middle finger for between 3 and 5 minutes.  You may change legs and repeat on the other ankle if you wish.

Benefits: This potent point will reduce the swelling in feet and relieve ankle and thigh pain.  This point is also useful to combat rheumatism in the foot joints and to alleviate lower back 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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This week’s featured item from the Healing Tai Chi store:



Keep your little ones busy at Millicent’s blog: http://millicentmouse.wordpress.com


Top 10 Best Walking Shoes:   http://www.prevention.com/best-walking-shoes-2011/

Natural remedies:  http://www.all4naturalhealth.com/get-rid-of-varicose-veins.html

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.~


3 thoughts on “Exercise #149 – Ankle and Toe Stretch, Part 9

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