LEG JOINT WARMUP: Especially helpful in preparing your body for walking using the correct method, including exercises for the feet.

Leg Joint Warmup: Seated. Move the larger joints of the legs. 
  1. Sit at the front of your chair, legs separated, knees over ankles.
  2. Knees open and close: Sitting upright, bring your knees together and open.
  3. Torso tilt: Sitting with your lower back straight, tilt your torso (straight like a plank) forward and up.
  4. Rest, tilt forward and rest with your elbows on your knees. Do not look at your feet. Keep your neck in line with your spine. 
  5. Torso circles: Sitting with your lower back straight, think of your spine as a pencil with the eraser on your tail and the pencil point on the crown of your head. Draw gentle circles on the ceiling keeping your spine pencil straight.
  6. Knee circles: Stack your hands under your leg with your thigh resting on top of your hands. Gently swing your lower leg. Gently circle your lower leg in both directions. Do not let the foot lead. Relax the whole lower leg.
  7. Back of the leg stretch: While your leg still rests on your stacked hands, flex your foot and push the heel away to straighten your knee.

Foot Exercises: Seated
  1. Flex and point your foot.
  2. Stretch the ball joints of the foot: Bring one foot farther in under your chair. Lift the heel up so that the ball of the foot is on the floor but not the heel. Lift the heel up as high as you can to stretch the joints where the toes meet the foot. Place your heel down and then back up 4 times. Stomp out an imaginary cigarette butt to feel the entire ball of the foot on the floor.
  3. Foot roll and push: Hands around your knee for support, lift the leg up, flex your foot so your heel contacts the ground first, roll through your foot, push off the floor with the ball of your foot and return to a flexed foot position so the heel again touches first.
  4. Circle your ankles, one foot at a time.