WellBEing Wins w/ Debbey Woodruff:   Monday Reset™ — Foot Fitness – Workout for the Feet

We exercise most of our body, but so often we forget the part of us that holds and moves us: our feet. Show your feet a little love with these easy stretches.

1. Ankle Circles

1. Stand with feet about hip-distance apart and keep the knees soft.
2. Lift one knee, using a chair for balance if needed.
3. Inhale, then exhale and slowly rotate the ankle in one direction.
4. Pause, inhale, and reverse directions.
5. Flex and point the toes and spread them wide as you move.

Pro Tip: Move slowly and notice where you feel tightness. If something feels tight, hold it for a breath or two.

2. Toe Presses 

1. Place the toes on the mat with the lifted leg still aligned with the hip.
2. Press one toe at a time into the floor, moving from the big toe to the pinky toe.
3. Reverse the movement, traveling back toward the big toe.
4. Repeat, then add more of a circular motion as you press the toes down.

Pro Tip: Encourage the heel to lift so each toe can make better contact with the floor.

3. Top-of-the-Foot Stretch

1. Lift one leg and stretch it behind you.
2. Press the top of the foot / toes on the mat while keeping length through the foot.
3. Bend the standing knee slightly to enable a deeper stretch. Add small ankle rotations if comfortable.
4. Coordinate the stretch with slow, steady breathing.

Pro Tip: Notice any tension as you breathe. Invite the body to let go.

4. Sole Stretch

1. You can do this seated or standing. 
2. If you can’t safely reach your foot with your hand, you can use a strap wrapped around the ball of the foot; held by your hand.  
3. Bend your knee as much as needed to allow your hand to reach over the top of the foot; fingers are holding the ball. 
4. Press the toes into the fingers to stretch the soul.
5. If it feels good, extend the heel away, straightening the leg. If standing, keep the standing knee soft.
6. Breathe calmly. Release when complete.

Before You Begin

• Consult with your healthcare provider to confirm these exercises are appropriate for you.
• If an exercise doesn’t feel safe, causes pain, or just doesn’t feel right, stop or   find what’s appropriate for your body.
• Keep a chair nearby anytime you need extra support for balance.
• Repeat the exercises on both feet and remember to move without forcing

About Debbey Woodruff

Debbey Woodruff – Your WellBEing Guide – is a certified yoga teacher and mindfulness practitioner. Through yoga therapy, mindful movement, breathwork, and guided self-reflection, Debbey helps you reconnect with your body, calm your mind, and nurture lasting emotional well-being. Experience a compassionate, personalized path to healing and renewal and find your W.O.W. – Whole-body Optimized WellBEing ©. Debbey is the owner of Breakthrough! WellBEing Phone: 704-881-4912 and email: info@breakthroughwellbeing.com

Disclaimer: The views, thoughts, and opinions expressed in this article belong solely to the author and do not necessarily reflect those of LKNConnect or its affiliates.

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