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Lower bodyAnkle mobility · Level 1 of 3: Supported start

Seated ankle movement

Loosen your ankles while sitting, ready for walking.

Loading the movement…

Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

A sturdy chair

Getting into position

  • Sit upright in a sturdy chair.
  • Straighten one leg a little so the heel rests on the floor, or lift the foot slightly if comfortable.

How to do it

  1. Point your toes away from you, then pull them back towards you.

  2. Draw slow circles with your foot in each direction.

  3. Swap feet.

Keep in mind

  • Slow and smooth.
  • Move through a comfortable range.

Where you should feel it

Movement around your ankles and a gentle stretch in your calves.

Stop or change something if you feel

Pain inside the ankle joint, or cramp in the foot.

A gentler starting point

Make the movement smaller, or rest your heel on the floor throughout.

When it feels easy

Try the supported standing ankle rock.

Your next small steps

Change one thing at a time. Stay on a step until it feels steady, then take the next.

  1. Point and pull your toes, then draw slow circles, with your heel resting on the floor.

    1 set × 8–10 each direction, each foot

    Move on when: Every rep is slow and smooth, two sessions running.

  2. Lift your foot just off the floor while you move it.

    1 set × 8–10 each direction, each foot

    Move on when: You can keep the foot lifted for every rep without strain.

  3. Make the movement a little bigger each session, only as far as is comfortable.

    1 set × 8–10 each direction, each foot

    Move on when: Your fullest comfortable range feels easy, two sessions running.

  4. Add a second set.

    2 sets × 8–10 each direction, each foot

    Move on when: Both sets stay slow and smooth.

Next level up
Supported standing ankle rock coming soon

Levels in ankle mobility

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

  1. Level 1 · Supported startSeated ankle movement (this page)
  2. Level 2 · FoundationSupported standing ankle rock coming soon
  3. Level 3 · More challengeControlled knee-to-wall ankle movement coming soon

Explore related content.

Everyday focus
Walking and stairs, Steadiness
Body area
Lower body
Muscles
To be confirmed
Equipment
Chair or stable support, No hand weights needed
Movement format
Seated
Starting point
Starting a routine
Age context
Older-adult focused

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