# Heel raises + calf pump   [heel_raises_calf_pump]

Slow rises onto the balls of the feet to move the calves.

Duration: 60s   Transition in: 10s   Intensity: 1
Energy: very_low-high   Position: standing -> standing
Props: chair_optional
Modality: circulation, mobility
Goals: circulation, very_low_energy
Body regions: ankles, calves
Scores  morning 0.7  evening 0.6  low-energy 1

Spoken instruction:
Stand tall. Rest a hand on a wall or chair back if you like. Slowly rise onto the balls of your feet, pause for a breath, then lower with control. Keep a steady rhythm and let your breath stay easy.

Safety notes:
- Use a support for balance if needed.