Circulation in your feet and legs slows during elongation periods. It’s recommended that you avoid sitting for longer than 30 minutes at a time. A few leg workouts for circulation are quick and simple to do from anywhere. Lauren Schramm, CPT, a Brooklyn-based personal trainer, says there are also some exercises and stretches you can do to keep the blood in your legs moving. According to her, the best leg exercises are simple and fast to do, and they can be used from anywhere. They include:
The Best Leg Exercises For Circulation
Glute bridges How it helps: “Sitting has the effect of ‘turning off’ your glutes,’ implying that they aren’t used for a long time,” Schramm says.
How to Do It: Lay your hands on your back, knees bent, and feet on the ground. You should be able to feel your heels with your fingertips. On an exhale, press your arms into the ground and lift your hips up, bringing your heels to the ground. By bringing your belly button to your spine, you can keep your core active. Inhale will be lower. After a long period of sitting, repeat for 15 to 20 reps.
Variation: If you’re looking to make this more difficult, you can lift one leg off the ground or hold the top position for 5 to ten seconds.
Leg Swings “Leg swings are a classic track warm-up, which is a form of dynamic stretching that extends joint mobility and blood flow to your muscles,” Schramm says.
This exercise is best carried out in a doorway at home. Start with one of your hands on the door frame to ensure stability. Start swinging your leg back and forth, creating energy while keeping your core active and both shoulders and hips squared forward. Be sure to stand up and avoid allowing the leg to pull you out of alignment. Repeat ten to fifteen times, then switch legs.
Foam rolling helps: “The intention of foam rolling is to place pressure on the tissue, which increases blood flow to the muscles,” Schramm says.
How to Do It: Start in a seated position with the legs out in front of you and the roller under your calves. Stand up and begin rolling back and forth over the muscle’s abdomen, making sure to avoid the Achilles tendon and the backs of your knees. Tendons and ligaments are not able to drain blood flow and should not be rolled over. Repeat with your hamstrings and forearms to foam roll your quads.
“The act of sitting causes our hip flexors (which are found at the front of our hip bones) to shorten and can lead to cramping or soreness in the lower back,” Schramm says. “This passive strain is a good way to gradually lengthen them.”
How to Do It: Set yourself down kneeling with your hands on the ground in front of a couch or something of similar height. Be sure there’s some padding under your knees. Place the top of one of your feet on the couch behind you and bring the other foot in front of you, bringing you to a half kneeling position. Consider how football players take a knee. The front of the hip and the back leg’s thigh will be strained. Stay in this position for 45 to 60 seconds per side, and then slowly release the fours to come out of it.
Heel lifts are designed to improve circulation in your legs. For a simple heel lift, stand up or use the back of a chair for balance. Stand on your toes as you slowly lift your heels until you are standing on your toes. Then, slowly lower your heels to the ground, focusing on your legs’s muscles. For a few specific heel lifts that will work your legs, check out this article.
3. Calf Rocking
Moving to calf rocks is a simple change after finishing your calf raises and helps to balance your muscles out. To do them, stand still and then rock back and forth between your heels and your toes. Gently moving your arms (outstretched when you’re on your heels, straight down and barely behind your body when you’re on your toes) will help you to stay hydrated during this workout.
Other Ways To Boost Circulation
Incorporating the low-impact workouts and stretching routines above into your daily routine is a great way to stay fit while still giving your body some time to rest and recover.
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BEMER does not provide any medical advice or services. This unit is not intended to diagnose, treat, cure, or prevent any disease. It should not be used for any other purpose than those listed in the user manual.
If you have any medical problems, please consult your own healthcare specialist.