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Feeling sluggish? Tingling feet and lower legs? Try this:

Standing Heel Lifts

Standing heel lifts are an ankle and calf strengthening and mobility exercise. They can help you feel more alert by getting the lower legs working after sitting and can help reduce swelling and stiffness. They're also a great way to improve your balance - feel free to use a wall or desk for support if needed.

Key Body Areas:
Feet
Calves
How to Do Standing Heel Lifts:
  1. Stand tall with feet hip-width apart and hands on your hips or a desk for support if needed.
  2. Lift onto the balls of the feet, squeeze calves at the top.
  3. Pause briefly, then lower heels with control.
  4. Repeat 10-15 reps.
Modifications for Standing Heel Lifts:
  • decreaseHold on with both hands and use a smaller range.
  • increaseUse a step to allow your heels to drop further.
  • alternativeTo also strengthen the front of the shin, pair with toe lifts: after lowering, rock back on your heels and lift your toes.
Type: passive StretchDifficulty: beginnerPosition: standingMuscles Stretched:Feet • Gastrocnemius • Soleus
Standing Hamstring Stretch

👋 Not sure where to begin?

Let me guide you in real time with one of my free follow-along stretch videos. Perfect if you just want to move, loosen up and feel better without piecing individual stretches together.

❤️ Feedback from my community

"Thanks Amy! Ever since doing your 30 day stretch, my balance is better, and my flexibility has improved too! As a former dancer, this is important to me. Take care 👋🐱💞"

~ Elizabeth R

"I'm a youtube junkie when it comes to cardio and stretching videos. This is by far my favorite 'standing stretch' video. I do this at least once a week, because I like to do a different stretch every day."

~ Sarah Jennings

"Thank you for such a great relaxed stretch session. I am on the other side of two slipped discs in my lower back & had severe nerve impingement & am struggling with any sort of exercise & that includes some daily chores so this was perfect. I had to modify some of the stretches but my body & mind feels so good & I’m looking forward now to doing this every day so I can work towards getting to my pre-injury self. I’m from Batemans Bay in Australia."

~ Nadja Colovatti

"This video was perfect, beautifully done, thank you! The backdrop is unreal!"

~ apb9869

"Thanks so much for this great standing stretch! I’m in a hotel and don’t have a yoga mat and don’t want to sit on the floor. This was perfect! ❤"

~ Emily Rodriguez

"I love using this as a cool down. I have definitely noticed an increase in my flexibility. Thank you!"

~ Amy Holdridge

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Standing Heel Lifts ~ Move with Amy