A morning subway or bus commute is a great time to put together a routine for ankles, wrists, and hands. They’re typically neglected in the gym, and can be worked in situations where space is tight. Today, let’s look at an easy option you can do while seated, to distract you from smells, solicitors, and showtimes.

The front of the lower leg serves an important role, in raising the toes toward the shin, providing counterbalance to the powerhouses in the calves and contributing to healthy ankle movement (and injury prevention). While it’s not terribly necessary for it to do heavy lifting, there’s a huge benefit to giving the tibialis anterior and its friends some TLC. And one of the easiest and most effective ways to do so is while seated.

If you’ve managed to snag a seat, try this routine while you stare transfixed at your neighbor’s record-breaking run at 2048…

1) Keeping your heels on the ground, raise your toes and hold for a quick count of 2, then lower back to the ground. Repeat 20 times. Rest a bit. Repeat.

2) Tilt your feet inward so that the insides of your feet are up, and only the outside edge of your shoes is touching the ground. Raise your toes in this position, bringing your big toe up.

3) Tilt your feet outward so that the insides of your shoes are touching the ground. Raise your toes as above, leading with the little toe.

4) This time, start with feet flat on the ground. Heels together, toes apart at a 45 degree angle.

5) Now toes together, heels apart at a 45 degree angle.

6) Start with your feet at hip width apart. Raise your toes, then point them inward and lower them to the ground. Then raise them, point them outward, and lower them to the ground.

7) Start straight ahead. Raise your toes, then move them back and forth like windshield wipers a few times, then lower them back down.

Play with different variations, don’t go overboard your first time out, and see how you feel the next day. You might even just do a few runs of variation 1 your first time, or a different variation each day. You can make this as long as you like; I recommend at least 5 sets during a commute. You should feel a burn in the front of your leg. If something *hurts*, then, obviously, don’t do that one. You can also vary the speed and number of reps.

You might also mix this up with other subway-friendly exercises, such as wrist circles or finger stretches. You’re not looking to work up a sweat, just to wake things up and remind your body what they’re capable of.

Be well!