Sitting Too Much? – Add Some Seated Ankle Pumps Exercise To Your Day
Today we have a simple but effective exercise that is not a traditional yoga pose- the seated ankle pumps exercise. It does not have a fancy name or a Sanskrit translation. It is basically a seated ankle flexion pose. We can call it whatever we want. That is the beauty of chair yoga, we can be as creative as we care to be. If we look at this pose it seems simple, but there are multiple joints and muscles working here.
If we think about standing poses in yoga- we may be adding a heel raise to a movement- like chair pose, or goddess with the heels raised. We can still add that to a seated pose as well. We can add some ankle motion with the foot on the ground or raised in the air to just about any pose or movement. Take our modified low lunge or bird dog poses for example, we can add some ankle range of motion as we hold the pose for a few breaths.
Ankle mobility and strength is critical for balance and gait. It is equally important for transfers, such as moving from sitting to standing. It’s also really important when it comes to single limb stance tasks like stair climbing, stepping in and out of the shower, up and down curbs, or stepping over obstacles. Small and subtle movements of the many muscles, joints, and tendons in the foot and ankle complex allow you to maintain balance and mobility.
The ability to move your ankle in various ways has effects beyond standing and walking. Ankle range of motion even affects things like putting on shoes and socks. Notice how much you point and flex your toes and ankles the next time you do this everyday task.
Ankle flexion exercises, or ankle pumps, are very beneficial to circulation and prevention of blood clots. If you sit for long periods of time, it may be a good idea to add these to your day. The action of the calf muscle contracting helps to pump blood back to the heart. Take a look at this article if you want more information about blood clots (Venous Thromboembolism): What is Venous Thromboembolism?
If you want a deeper read, there are various research articles regarding ankle range of motion and mobility:
Association ankle function and balance in community-dwelling older adults
Seated Ankle Pumps Exercise
How Can We Practice The Seated Ankle Pumps Exercise?
Follow the detailed cues to practice this simple exercise, then keep reading for some ways to modify it and how we can add it to our day. As always, never force or strain any exercise and always stop immediately if you experience pain, shortness of breath, or dizziness.
Begin seated with a long spine with the chest broad and the shoulders down away from the ears.
You may choose to sit forward a few inches or sit back all the way in the chair for support.
Ground down through one foot and inhale as you straighten the opposite knee.
Exhale as you point the toes away from the face.
Inhale to point the toes back toward the face
Repeat back and forth as desired.
Exhale to release the foot back to the ground.
Repeat on the other side.
How Do We Modify This?
Sit back in the chair and give the thigh some support- make sure the back of the thigh is staying on the chair.
We can keep the feet down on the ground:
- Place the feet parallel on the floor with the knees bent to 90 degrees.
- Leaving the heels on the floor, bring the toes up and then place them back down.
- Next, leave the toes on the floor and raise the heels up and then back down.
- Repeat 10-20 times or as desired.
How Can We Use This Exercise?
You may choose to hold the foot in the air and alternate bringing the toes forward and back.
You may choose to hold each position for 2-3 breaths. You can do this with the foot lifted or on the ground.
Try doing the opposite on each foot for a coordination challenge.
You can also mix it up by tracing the alphabet or a word of your choice with your toes as you stretch the ankle in multiple directions.
This is a great exercise to add in when you are traveling or waiting for appointments.
Add the ankle pumps exercise frequently throughout the day to keep the circulation going. If you watch television, add them in during commercials. Keep reading for some more seated exercises options and a video demonstration of this simple exercise.
Want More Seated Chair Exercises?
Try this quick video for the seated ankle pumps exercise Ankle Flexion/Ankle Pumps
If you want more exercises for the feet, you may be interested in Chair Yoga and the Feet?
Check out the Resources page for some printable exercises and chair yoga poses to add to you day.
If you are new to chair yoga, take a look at Is Chair Yoga Right for You?
You may be interested in Chair Yoga For Grounding: The Root Chakra.
Here are some more fun seated exercises options:
You can find more videos here: The Peaceful Chair YouTube Channel
Finally, I invite you to sign up for the Monthly Email Newsletter to help you stay up to date on the latest blog posts and videos.
Namaste!
Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, the peacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.
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