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Exercise 1: Ankles

Purpose: Stretch the ankles, enliven nerve endings in the feet, and provide grounding and body awareness.

Instructions​

Position: Feet shoulder-width or wider apart, knees soft (slightly bent).

  1. Inhale slowly, shifting your body weight to the outer edges of your feet (rolling onto the sides of your feet).
  2. Slowly exhale, shifting your weight back to centre and then to the other side.
  3. Repeat at least 5 times, using deep, rhythmical breathing.
  4. Shake out each ankle when finished.

Duration: Approximately 1–2 minutes.

Sensations to notice: Warming in the ankles and lower legs, the feeling of your feet making contact with the ground, increased body awareness.

Grounding

This exercise is as much about arriving in your body as it is about stretching. Use this time to settle your attention into your physical experience. Notice your breath, feel your feet on the ground, and let go of any mental distractions.

Modifications​

  • Smaller movements — If full weight shifting is uncomfortable, make smaller movements or simply flex and point each foot.
  • Balance support — Place one or both hands on a wall, chair back, or countertop for stability.
  • Corner support — Stand in a corner where you can place a hand on each wall for maximum stability.
  • Chair-seated — Sit in a chair with feet flat on the floor. Rock your feet from side to side, feeling the outer edges of your feet pressing into the ground alternately.
  • Skip if needed — If you have ankle pain or recent injury, you may skip this exercise. It is preparatory and not essential for tremor activation.