Tag: beginner

Seated Ankle Pumps (Intensity level: Beginner)

Equipment: None

•  Start in a sitting position (either in a chair or with your legs out in front of you as seen in the video)
• Start by pointing your toes and ankles away from you as far as you can. You will feel some tension in your calf muscles on the backside of your lower leg
• Then move your toes and ankles towards you as far as you can. You will feel a stretch in your calf muscles on the backside of your lower leg.
• Move back and forth between these positions at a comfortable speed. You can hold each position for a few seconds if that feels good but you do not have to.
• Repeat for 20 repetitions (away from you + towards you= 1 repetition) 
• This exercise is very helpful if you have swelling in your feet, ankles, or legs, especially at the end of the day or after long periods of standing.