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A Zenbody practice · Nº 15

Ankle rocks

For the first minutes of the day. For stiff ankles, before you put weight on them.

10 movements · about 6 minutes · standing to kneeling · 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
Calf Raises
30s
6
Single Leg Stand
30s left
7
Single Leg Stand
30s right
8
Soleus Stretch
60s left
9
Soleus Stretch
60s right
10
Toe Squat
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.

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.

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.

Soleus Stretch, standing position

Soleus Stretch

60s each side

Back knee bent, heel down. Sink slightly.

  1. Step one foot back into a stagger stance.
  2. Bend the back knee while keeping that heel on the floor.
  3. Sink your weight down rather than forward.
  4. Keep both feet pointing straight ahead.
Where you feel itLower calf, near the heel

Easier: Hold a wall or chair, or shorten the stance.

Toe Squat, kneeling position

Toe Squat

30s

Tuck your toes under. Sit back gently.

  1. Kneel with your toes tucked under, heels up.
  2. Sit your hips back toward your heels, only as far as is comfortable.
  3. Rest your hands on your thighs and stay tall.
  4. Breathe and let the soles of your feet lengthen.
Where you feel itSoles of the feetToes

Easier: Stay upright with your hips over your knees instead of sitting back. Put a cushion under the knees.

More practices

Head to toe

A little of everything, top to bottom.

about 5 min · 9 movements · standing to floor

First thing

Made for straight out of bed. Light and easy.

about 6 min · 10 movements · standing

Posture and strength

Stretches the neck, then strengthens what holds it up.

about 7 min · 11 movements · standing to floor

All twenty practices

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Ankle rocks · 6 min