Stubborn Carpenter

Workshop gym, no. 13

Heel-toe rock

Rocking from toes to heels trains your ankles to catch you when you wobble. Hold a chair and rock slowly.

Press start when you’re ready

Pin it up in the shed: the moves, the beat and a tally board for your week, on one A4 page.

Download the A4 sheet (PDF)

How to do it

  1. Stand behind a sturdy chair and hold the backrest with both hands.
  2. Stand tall, feet hip-width apart, weight even.
  3. Rise up onto your toes, then lower your heels back down.
  4. Rock back onto your heels and lift your toes, then lower them.
  5. Keep it slow and smooth, staying tall throughout.

Easier

Make the rock smaller, lifting just a little each way.

Harder

Hold each end for two seconds, or hold on with one hand.

Balance

Keep hold of the chair. Stop if you feel dizzy.

This is what worked for me, not medical advice. If you have a heart condition, have had surgery, or feel dizzy, chest pain or breathlessness, stop and check with your GP before carrying on.