Seated · Mobility · 40 seconds

Heel and toe taps

Also called seated heel and toe raises, toe raises or heel toe rocks.

How to do a heel and toe taps

1. Sit tall in a sturdy chair with both feet flat on the floor.
2. Keep your heels down and lift your toes.
3. Put your toes down, then lift your heels.
4. Keep alternating at a steady pace, with small, even movements.

In Vaskuna the voice says: “Keep your heels down and lift your toes. Then toes down, heels up. Alternate steadily.”

Go gently

Keep the movement small and even.

Breathe normally and keep a relaxed rhythm.

Make it easier

Do one foot at a time, slowly.

Make it a little harder

Lift the toes of one foot while lifting the heel of the other, then swap, keeping it small and even.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts 40 seconds.

Questions

Are heel and toe taps the same as ankle pumps?

They are similar but not the same. In heel and toe taps your feet stay flat under you and you rock from toes up to heels up. In ankle pumps your heels rest a little forward and you point and pull back your toes.

More mobility movements

• Ankle pumps
• Seated march
• Shoulder rolls
• Slow neck turns
• Calf stretch
• Gentle seated twist
• Seated side bend
• Chest opener
• Wrist and hand circles
• 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.