Seated · Mobility · 45 seconds

Ankle pumps

Also called seated ankle pumps, point and flex or ankle dorsiflexion and plantarflexion.

How to do a ankle pumps

1. Sit tall on a sturdy chair with your back against it.
2. Rest your heels on the floor a little in front of you.
3. Slowly point your toes away from you.
4. Pull your toes back towards you, then repeat at an easy, even pace.
5. Keep it slow and gentle, and ease off if your calf tightens.

In Vaskuna the voice says: “Sit tall, feet forward. Point your toes away, then pull them back towards you.”

Go gently

Slow and gentle. Ease off if your calf tightens.

Breathe normally and easily as you go.

Make it easier

Move one foot at a time and keep the movement small.

Make it a little harder

Slow right down and pause for a moment at each end of the movement.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts 45 seconds. It is part of six routines: Steady walk and stretch, Morning mobility, Longer walk, Gentle start, Longer steady walk, Stairs and stride.

Questions

Do you do ankle pumps with both feet at once?

You can move both feet together or take turns, whichever feels easier. Keep the pace slow and even. If your calf starts to tighten, make the movement smaller or rest.

Can you do ankle pumps sitting down?

Yes, Vaskuna teaches them seated. Sit tall in a sturdy chair, rest your heels on the floor a little in front of you, then point and pull back your toes.

More mobility movements

• Seated march
• Shoulder rolls
• Slow neck turns
• Calf stretch
• Gentle seated twist
• Seated side bend
• Chest opener
• Wrist and hand circles
• Heel and toe taps
• Overhead reach

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.