Office Chair Mode
Exercise illustration
Guided timer

Seated Ankle Pumps

Get your circulation moving with gentle toe and heel raises.

Duration
51 sec
Position
seated
Camera
Facing camera, upper body in view
anklescalves
Practise this stretch

How to do it

  1. 1Sit with your feet flat and heels on the floor.
  2. 2Lift your toes toward your shins, then lower them. Repeat 10–15 times.
  3. 3Then keep your toes down and lift your heels, then lower them.
  4. 4Move at a steady, comfortable pace.

Timeline

  1. Get setSit tall with your feet flat on the floor.4 sec
  2. MoveHeels down. Lift your toes, then lower them.20 sec
  3. RelaxRest your feet flat.3 sec
  4. MoveToes down. Lift your heels, then lower them.20 sec
  5. RelaxRelax your feet and wiggle your toes.4 sec

Safety tips

  • Keep the movement smooth and controlled.
  • Stop if you feel pain, dizziness or discomfort.