Ankles, 35 moves
Ankle exercises you can do at your desk
“Your ankles have been parked at the same angle since breakfast. When you finally stand up, the first few steps feel rusty.”
Ankles like to move and a desk keeps them still. Circles, pumps, alphabet traces and heel raises take them through their full range, mostly from your chair and mostly without anyone noticing.
For a bigger reset, stand up for calf raises or a wall calf stretch. A minute is plenty.
- 25 seated
- 10 standing
- 1 on the floor
- 2 free in Desk Gym
Seated ankle circles Lift one foot slightly off the floor. See the steps All 35 ankles moves
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Seated ankle circles -
Assisted big toe tip bend -
Big toe floor press -
Big toe lift -
Crossed outer foot edge press -
Foot arch lift -
Gather a towel with the toes -
Hand-blocked upward foot press -
Inner foot edge press -
Seated ankle alphabet -
Seated ankle pumps -
Seated ankle side tilts -
Seated ankle slides -
Seated heel raises -
Seated opposite heel-toe switch -
Seated sole stretch -
Seated toe taps -
Seated towel calf stretch -
Small toe lift -
Toe curl -
Toe raises -
Toe spread -
Towel heel squeeze raises -
Towel-assisted inward ankle tilt -
Towel-assisted outward ankle tilt -
Calf raises -
Alternating heel digs -
Bent-knee calf stretch -
Single-leg calf raises -
Supported heel walking -
Supported heel-to-toe stand -
Supported single-foot balance -
Supported toe walking -
Wall calf stretch -
Floor foot press into a wall
Little habits that help
- Trace the alphabet with your toes on long calls.
- Do a few calf raises while the kettle boils.
- Add one ankle move to every break. They are the easiest to fit in.
Gentle movement guidance, not medical advice. Move within a comfortable range and stop if anything hurts. If you have pain or an injury, check with a health professional first.
Questions about ankles stretches
What ankle exercises can I do sitting down?
Ankle circles, ankle pumps, alphabet traces, side tilts and seated heel raises all work from a chair. Sit tall and move slowly through a comfortable range.
Why do my ankles feel stiff after sitting?
Sitting holds your ankles at one angle for hours, so the first few steps can feel stiff. Moving them now and then through the day helps them feel less rusty. If stiffness or swelling sticks around, check with a doctor.