Top 5 Leg Exercises To Improve Blood Circulation
People affected by poor leg circulation can experience difficulty walking short distances and completing basic tasks. Swelling from fluid retention can cause discomfort and make the extremities hard to use. When passages become blocked or narrowed, blood is unable to flow and deliver oxygen to the muscles. The legs are the most common extremity to be affected by poor circulation. Though many causes of poor circulation are out of our control, like peripheral artery disease, there are some exercises you can do to help improve blood flow and symptoms. Vein & Body Specialists recommends trying these top five exercises to improve blood flow to the legs and reduce symptoms of poor circulation.
Walking can provide many benefits for those experiencing difficulty with poor blood flow to the legs. Walking is beneficial because it promotes the formation of new blood vessels in the legs, which will increase blood flow. It is also a good exercise for general cardiovascular health, as it increases the heart rate without posing a serious risk or requiring strenuous effort.
2. LEG EXTENSIONS
Leg extensions can be completed in the comfort of your own home or office with various degrees of weight (as your legs get stronger). To begin, you’ll need a chair and leg weights of your choosing. Start by wrapping the weights around your ankles, making sure to affix them securely. Sitting in the chair, slowly raise your foot up until your knee is straightened. Hold in this position for a second or so, then slowly lower your leg back down to the ground. Alternate legs and work them out equally, making sure to bring them up and down very slowly in a controlled motion.
3. HAMSTRING CURLS
Hamstring Curls can also be done at home with the use of leg weights. The weights should be wrapped around your ankles for this exercise. Stand next to a table or chair for balance, and raise your heel toward your buttocks slowly, pausing for a second at the top. Lower your heel slowly, making sure to keep your thigh at a 90-degree angle to the floor, alternate legs, and repeat.
4. DOWNWARD DOG
For this exercise start on your hands and knees, placing your toes on the floor. Push up with your palms and the balls of your feet while straightening your legs and back to bring your butt into the air. It is important to keep your back and legs straight. Hold this position for about 30 seconds and then repeat.
5. YOGA LUNGE
Start in the downward dog position (see above) and take a step forward with your right foot and place it between your hands. In this position, arch your back slightly and look up at the ceiling. Hold this position for 10 deep breaths, then switch legs and repeat.
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