Chair Toe Raises
- Gentle
- Seated
- Ankles & feet
Animation coming soon.
Follow the steps below, or watch one of the videos listed further down.
What it is
Lift your toes while your heels stay down. It strengthens the front of the shin, which helps you clear your feet and avoid trips.
How to do it
- Sit tall with both feet flat.
- Keep your heels on the floor and lift the front of both feet.
- Hold for a second, then lower slowly.
- Repeat at an easy pace.
Key tip: Think about pulling your toes up toward your knees.
Who should skip it, and why
- Your shins ache or cramp easily. This move works the shin muscles directly. Start with a few slow reps.
Easier and harder versions
- Easier
- One foot at a time.
- Harder
- Hold the top for 3 seconds each time.
How much
In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.
Stop straight away and get help if you feel:
- chest pain, pressure or tightness
- dizziness, light-headedness or faintness
- breathlessness that doesn't settle when you rest
- sharp or joint pain, or pain that gets worse as you go
- numbness, tingling, or a sudden severe headache
This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.