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A Zenbody practice · Nº 9

Feet and calves

For whenever it fits. Works the calves at different angles, then the feet and toes.

12 movements · about 10 minutes · standing to kneeling · no equipment

The sequence

1
Heel-to-Toe Rocks
30s
2
Lateral Foot Rocks
30s
3
Toe-to-Wall
60s left
4
Toe-to-Wall
60s right
5
Bent Over Calf
60s left
6
Bent Over Calf
60s right
7
Soleus Stretch
60s left
8
Soleus Stretch
60s right
9
Toe Stretch
60s left
10
Toe Stretch
60s right
11
Toe Squat
30s
12
Thunderbolt
30s

The movements

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.

Bent Over Calf, standing position

Bent Over Calf

60s each side

Step back, fold over, press the back heel down.

  1. Step one foot back into a short stagger stance.
  2. Hinge at the hips and fold forward over your legs.
  3. Let your hands reach toward the floor or your front shin.
  4. Press the back heel toward the floor and keep that leg straight.
Where you feel itCalf of the back legBacks of the thighs

Easier: Rest your hands on a chair seat instead of reaching for 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 Stretch, kneeling position

Toe Stretch

60s each side

On all fours, one foot tucked. Press back gently.

  1. Come onto all fours with your hands under your shoulders.
  2. Tuck the toes of one foot under, the other leg resting.
  3. Shift your weight back slightly toward that heel.
  4. Hold where the sole of the foot lengthens.
Where you feel itSole of the footToes

Easier: Reduce how far you shift back, or do it standing with the toes against a wall.

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.

Thunderbolt, kneeling position

Thunderbolt

30s

Kneel and sit back on your heels. Sit tall.

  1. Kneel with your shins and the tops of your feet flat on the floor.
  2. Sit your hips back onto your heels.
  3. Rest your hands on your thighs.
  4. Lengthen up through the spine and breathe.
Where you feel itFront of the shinsTops of the feet

Easier: Sit on a cushion or block placed between your heels.

More practices

Tech neck relief

The longer neck session, with time for every angle.

about 7 min · 10 movements · standing

Ankle reset

Balance work, not just stretching.

about 8 min · 11 movements · standing

Ankle rebuild

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

about 14 min · 19 movements · standing to kneeling

All twenty practices

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Feet and calves · 10 min