# Ankle pumps   [ankle_pumps]

Seated slow point-and-flex of the feet.

Duration: 60s   Transition in: 10s   Intensity: 1
Energy: very_low-moderate   Position: seated -> seated
Props: none
Modality: circulation, mobility
Goals: circulation, very_low_energy
Body regions: ankles, feet
Scores  morning 0.6  evening 0.7  low-energy 1

Spoken instruction:
Sit comfortably. Lift one foot slightly and slowly point the toes away, then draw them back toward you. Move through a comfortable range and keep the breath relaxed. Swap feet, or work both together.

Safety notes:
- Keep the range comfortable and pain free.