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A Zenbody practice · Nº 31

Leg room

For whenever it fits. The backs of the legs, knees and ankles, all from your chair.

8 movements · about 5 minutes · chair · no equipment

The sequence

1
Seated Ankle Point and Flex
30s left
2
Seated Ankle Point and Flex
30s right
3
Seated Knee Extension
30s left
4
Seated Knee Extension
30s right
5
Seated Hamstring Reach
45s left
6
Seated Hamstring Reach
45s right
7
Seated Figure Four
45s left
8
Seated Figure Four
45s right

The movements

Seated Ankle Point and Flex, chair position

Seated Ankle Point and Flex

30s each side

Point your toes away, then pull them back.

  1. Sit tall and lift one foot a little off the floor, knee still bent.
  2. Point your toes away from you as far as is easy.
  3. Pull your toes back toward your shin.
  4. Keep moving slowly between the two.

Easier: Keep the heel on the floor and lift only the toes and the ball of the foot.

Seated Knee Extension, chair position

Seated Knee Extension

30s each side

Straighten the knee slowly. Lower it slowly.

  1. Sit tall with your back against the chair and your feet flat.
  2. Slowly straighten one knee until the leg is out in front of you.
  3. Pause for a moment with the toes pulled back.
  4. Lower the foot slowly, and repeat.

Easier: Straighten the knee only part of the way.

Seated Hamstring Reach, chair position

Seated Hamstring Reach

45s each side

Heel down, toes up. Hinge forward with a long back.

  1. Sit near the front edge of the chair, feet flat.
  2. Slide one leg forward, heel on the floor and toes pointing up.
  3. Rest your hands on your thighs and lean forward from the hips.
  4. Stop where you feel the back of the straight leg, and breathe.
Where you feel itBack of the straight legBehind the knee

Easier: Lean forward less. Bend the straight knee a little more.

Seated Figure Four, chair position

Seated Figure Four

45s each side

Ankle over the knee. Lean forward with a long back.

  1. Sit near the front of the chair with both feet flat.
  2. Cross one ankle over the other knee, the crossed knee dropping out to the side.
  3. Rest a hand on the crossed shin and sit tall.
  4. Lean forward from the hips until you feel the outer hip, and breathe.
Where you feel itOuter hip of the crossed legGlute of the crossed leg

Easier: Sit upright without leaning forward. Rest the ankle lower, on the shin instead of the knee.

More practices

Seated hip release

Opens the hips and the lower back without leaving your chair.

about 5 min · 8 movements · chair

The full seated stretch

Neck to ankles in ten minutes, without leaving your chair.

about 10 min · 16 movements · chair

Standing head to toe

Neck to ankles in ten minutes, all on your feet.

about 10 min · 18 movements · standing

All 38 practices

Zenbody

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Leg room · 5 min