Ankle pumps
Ankle pumps point your toes up toward your shins, then down, again and again while you sit. They work the calf muscles that help return blood from the legs, a discreet movement you can do under the desk for about 25 seconds.
How to do the ankle pumps
- Sit with your feet flat.
- Point your toes down, then pull them up toward you.
- Keep going slowly.
What it works
- Calves
- Circulation
How long and how often
In a Posture break it's about 25 seconds of steady movement, about 30 seconds in total, as part of the Discreet break. 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
- Helps circulation
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