Morning Mobility & Evening Relaxation

Feet and Ankle

Time. About 10 minutes of written practice

Level. Beginner

Position. Sitting

Goal. Mobility

A seated feet and ankle script. It is separate from the short ankle film.

Coming Soon

Script for later recording. This is not a finished video.

1. Open. Sit tall in a sturdy chair. This feet and ankle script is not a finished video.
2. Toes. Lift the toes, then set them down. Ten times. Shoes can stay on.
3. Ankle points. Slide one foot forward. Point the toes away and then pull them back. Six times each foot.
4. Circles. Circle one ankle slowly each way. Then the other ankle.
5. Heel press. Press one heel gently toward the floor, then the other. Keep the movement small.
6. Close. Place both feet flat. Rest for a few breaths.

Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.