In Baduanjin, there is a move called “Back Seven Bumps, All Ills Disappear.”
By using the heels to stimulate the kidney meridian, it induces a full-body vibration, gently massaging the internal organs, thus achieving an auxiliary effect on health maintenance.
No running or jumping is required; it can be done anytime and anywhere. This action of rising on the toes truly has unexpected benefits.
Regular Toe Raises
Your body will gain 6 major surprises.
01
Assists in Blood Sugar Control
A study published in the journal “iScience” found that frequently raising the heels helps double the metabolism rate of carbohydrates and lipids in the body, significantly reducing fluctuations in blood sugar and decreasing the demand for insulin, which is beneficial for auxiliary glucose control and diabetes prevention.
02
Strengthens Muscle Power
Each toe raise can activate 8 muscles in the legs. Raising the toes helps develop the strength of the gastrocnemius and soleus muscles in the calves and stretches the muscles and ligaments of the feet.
On one hand, this can help improve balance and prevent falls. Additionally, it contributes to increasing the body’s endurance during standing, walking, and jumping, thus strengthening physical fitness.
03
Assists in Cardiovascular Protection
When you rise on your toes, the muscles at the back of both calves contract and squeeze out blood, with the volume of blood squeezed being roughly equivalent to one heartbeat, helping to provide more adequate oxygen to the heart muscle.
Moreover, this enhanced cardiac workload can help improve the heart’s endurance and efficiency, promoting blood flow throughout the circulatory system and assisting in preventing vascular blockage and thrombosis.
04
Thin Legs
Rising on your toes requires the activation of calf and thigh muscles. Consistently doing toe raises for a period each day can help slim the calves and enhance muscle strength in the legs.
05
Assists in Preventing Osteoporosis
Toe-raising exercises can stimulate the bones through weight-bearing, providing them with more mechanical stress, thus promoting increased mineral deposition in the bones, making them denser and helping to prevent osteoporosis.
06
Helps Relieve Lower Back and Knee Pain
One of the main causes of lower back and knee pain is prolonged sitting. Extended periods of inactivity can easily affect the circulation of blood and qi in the lower body, leading to discomfort in the waist and knees.
Doing toe raises every day is a simple yet effective form of exercise; on one hand, it efficiently promotes blood circulation, allowing muscles to receive ample oxygen and alleviating fatigue in the lower back and knees.
Additionally, it can provide a good traction effect between the muscles in the lower back and the lumbar spine, helping to relieve lower back pain.
Correct Posture for Toe Raises
Lift your heels and then lower them; repeat this toe-raising action rhythmically, allowing your heels to lightly thump the ground:
When lifting your heels, stand naturally with your body, arms hanging at your sides, and your feet slightly together. Raise your heels, feeling the elevation to the maximum extent, maintaining balance; at this moment, your calves should be tensed, and pause for a moment.
As you lower your feet, allow your heels to drop slightly first, and just before reaching the ground, bounce lightly to create a slight vibration in your body.