Ankle pumps
Ankle pumps point your toes down, then pull them up toward your shins, again and again while you sit: a discreet movement for the calves and ankles that you can do under the desk for about 25 seconds.
How to do the ankle pumps
- Stretch your legs out a little, heels on the floor.
- Point your toes down, then pull them up toward you.
- Keep going slowly.
What it works
- Calves
- Ankles
How long and how often
In a movement break it's about 25 seconds of steady movement, about 30 seconds in total, and it can come up in the “Hips & low back”, “Full-body reset” and “Discreet” classes. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.
Tips
- Point, then pull up
- Feel it in your calves
- Keep the rhythm slow
Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.
Try it with the guided 3D figure →
Standing hip-flexor stretch
Sit-to-stand
Mini squat
Calf raises