Feet, 42 moves
Foot exercises under your desk
“Your feet haven't moved since you sat down. Somewhere under the desk, they've gone cold and forgotten about you.”
Your feet are the easiest part of you to move at work, because nobody can see them. Toe taps, toe spreads, arch lifts and heel raises keep things moving under the desk, even mid-meeting.
A few moves use a towel or a wall. Most need nothing at all.
- 24 seated
- 10 standing
- 9 on the floor
- 1 free in Desk Gym
Seated toe taps Tap the toes of your right foot up and down. See the steps All 42 feet 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 sole stretch - Seated toe taps
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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 -
Alternating heel digs -
Bent-knee calf stretch -
Heel-to-toe walking -
Heel-to-toe weight shifts -
Supported heel pivots -
Supported heel walking -
Supported single-foot balance -
Supported toe walking -
Wall-supported toe lifts -
Band inward ankle turns -
Band outward ankle turns -
Bridge heel lifts -
Downward-facing dog -
Floor foot press into a wall -
Kneeling front-ankle stretch -
Kneeling tucked-toe stretch -
Seated band foot lifts -
Seated band foot presses
Little habits that help
- Tap your toes during long calls.
- Keep both feet flat on the floor when you are not moving them.
- Kick your shoes off under the desk if you can. Your toes will thank you.
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 feet stretches
What exercises can I do under my desk?
Toe taps, toe raises, toe spreads, arch lifts and seated heel raises all happen under a desk. They are silent, and nobody needs to know.
Can I do foot exercises in a meeting?
Most of them, yes. That's half the fun.