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All 35 ExercisesJoint Preparation
#39Paths: Path A, Path B, Path CBook Reference: Chapter 13

The Slow Heel Raise

Gently strengthen the calves and ankles for steadier, more confident steps.

Starting Position

Stand facing a sturdy kitchen counter, with both hands resting lightly on its edge. Stand with your feet hip-width apart, knees soft, and your weight even across both feet.

Step-by-Step Movement Instructions

  1. 1Keep both hands on the counter and slowly lift both heels off the floor, rising just a comfortable inch or two.
  2. 2Pause at the top for one easy breath, keeping your knees soft and your weight balanced.
  3. 3Lower your heels back to the floor just as slowly, taking the same amount of time to come down as you did to rise.
  4. 4Rest for a breath with both feet flat on the floor.
  5. 5Repeat for up to six slow raises, then step back from the counter and stand quietly for a moment.

Practice Duration

Up to six slow raises, once or twice a day, ideally before a short walk.

Breathing Cue

Breathe naturally. Exhale gently as you rise, inhale as you lower.

Supported & Seated Variation (Path A)

For the seated Path A version, sit tall in a sturdy chair with both feet flat on the floor. Press the balls of both feet into the floor and lift your heels just an inch, then lower them slowly. Keep your hands on the chair arms or your thighs for balance.

What to Notice During Practice

Your knees stay soft and your weight stays even; the lift is small and smooth, never rushed or bouncy.

When to Stop Immediately:

Calf or ankle pain, cramping that does not ease on resting, dizziness, or any feeling of unsteadiness even with your hands on the counter.

Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.

“A two-minute, counter-supported exercise that strengthens the calves and ankles, suited to anyone who wants steadier steps without a balance challenge. If your calves feel tired after a few raises, stop there — a small number done slowly is a complete set.”

Video Demonstration

Production Update

Official video demonstrations for Exercise 39 are currently being filmed with certified senior practitioners.

In accordance with our reader honesty pledge, we never display unchecked or unrelated stock video. Please use the approved written steps and diagram above.

Previous: #38 The Wall-Supported Side Step

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