Exercise #150 – Ankle and Toe Stretch, Part 10


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)


“That which is well established cannot be uprooted
That which is strongly held cannot be taken
The descendants will commemorate it forever.”

Tao Te Ching 54:1, translated at www.Taoism.net


This week’s exercise will loosen and stretch your ankles allowing for more mobility and flexibility in the ankle joints.  You may need to sit slightly forward on your chair in order to easily get your foot to the side of your chair.



Heel circles to the side of the chair:

  1. Take about 6 breaths in through your nose and out through your mouth slowly and thoughtfully.
  2. Slide slightly forward in your chair but keep your back straight.  Breathe in and out through your nose only but don’t try to time your breaths with the heel circles.
  3. Rest your left big toe on the ground and slowly circle your heel in a clockwise direction for 12 circles.  Then reverse the direction of the circles so that you are now moving your heel counterclockwise for 12 circles.
  4. Change feet and repeat steps #2 and #3.
  5. Make sure that you do an equal amount of circle in both directions and with both feet.

Wilderness Mound (GB 40)

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

  • Click on the illustration above to enlarge your view.  Locate the point labeled GB40.
  • Press firmly on this point with your index or middle finger as you breathe in and out slowly through your nose.
  • Continue to press on this effective point for between 3 and 5 minutes depending on the severity of your pain or injury.

Benefits: This point will help to relieve ankle sprain or toe cramps.  This point is also useful for relieving foot and ankle pain that results from sciatica.


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 product from the Healing Tai Chi Store:



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.


Pick the best shoes for walking and exercising:  http://www.prevention.com/best-walking-shoes-2011/

Natural remedies:  http://www.all4naturalhealth.com/eucalyptus-aromatherapy.html

Exercise video:  



~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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