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A Zenbody practice · Nº 2

Ankle reset

For whenever it fits. Balance work, not just stretching.

11 movements · about 8 minutes · standing · no equipment

The sequence

1
Ankle Circles
30s left
2
Ankle Circles
30s right
3
Heel-to-Toe Rocks
30s
4
Lateral Foot Rocks
30s
5
Toe-to-Wall
60s left
6
Toe-to-Wall
60s right
7
Leaning Calf
60s left
8
Leaning Calf
60s right
9
Single Leg Stand
30s left
10
Single Leg Stand
30s right
11
Calf Raises
30s

The movements

Ankle Circles, standing position

Ankle Circles

30s each side

Lift one foot. Draw slow circles with your toes.

  1. Stand tall, one hand on a wall or chair if you want it.
  2. Lift one foot off the floor.
  3. Draw slow circles with your toes, as large as the joint allows.
  4. Reverse direction halfway through.

Easier: Do it seated with the foot resting on the opposite knee.

Heel-to-Toe Rocks, standing position

Heel-to-Toe Rocks

30s

Rock back to your heels, then forward to your toes.

  1. Stand with your feet under your hips.
  2. Rock your weight back onto your heels, lifting your toes.
  3. Rock forward onto the balls of your feet, lifting your heels.
  4. Keep the rhythm slow and controlled.

Easier: Hold a chair back, or reduce how far you rock in each direction.

Lateral Foot Rocks, standing position

Lateral Foot Rocks

30s

Roll to the outer edges, then the inner.

  1. Stand with your feet a little wider than your hips.
  2. Roll your weight to the outer edges of both feet.
  3. Roll slowly to the inner edges.
  4. Keep the movement small and steady.

Easier: Hold a wall, or do it seated with your feet on the floor.

Toe-to-Wall, standing position

Toe-to-Wall

60s each side

Toes to the wall. Drive the knee forward.

  1. Stand facing a wall with your hands on it.
  2. Place one foot forward so your toes touch the base of the wall.
  3. Keeping the heel down, drive that knee forward toward the wall.
  4. Hold where you feel the front of the ankle working.
Where you feel itFront of the ankle

Easier: Start with the toes an inch or two from the wall and work closer over weeks.

Leaning Calf, standing position

Leaning Calf

60s each side

Hands on the wall. Back leg straight, heel down.

  1. Stand facing a wall and place both hands on it at chest height.
  2. Step one foot back, toes pointing forward.
  3. Straighten the back leg and press the heel toward the floor.
  4. Lean your hips gently toward the wall.
Where you feel itCalf of the back leg

Easier: Step the back foot in closer, or come up onto a step and lower the heel.

Single Leg Stand, standing position

Single Leg Stand

30s each side

One foot up. Steady yourself.

  1. Stand tall with something to hold nearby.
  2. Lift one foot off the floor, knee bent.
  3. Find a still point to look at and hold.
  4. Let the small wobbles happen without fighting them.

Easier: Keep a fingertip on a wall, or hover the lifted foot just above the floor.

Calf Raises, standing position

Calf Raises

30s

Rise onto your toes. Lower slowly.

  1. Stand tall with your feet under your hips, fingertips on a wall for balance.
  2. Press through the balls of your feet and lift your heels.
  3. Pause at the top.
  4. Lower slowly, all the way down.
Where you feel itCalves

Easier: Hold a counter with both hands, or do one leg at a time to add load.

More practices

Ankle rebuild

The long ankle session. As much strength and balance as stretching.

about 14 min · 19 movements · standing to kneeling

Lower back

Gentle work for the lower back, moving the spine both ways.

about 7 min · 9 movements · kneeling to floor

Open hips

Opens up the hips, standing first, then the floor.

about 9 min · 10 movements · standing to kneeling to floor

All twenty practices

Zenbody

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Ankle reset · 8 min