With riser reclin
ers being such a comfortable place to sit it’s easy to spend a bit more time in one than is healthy. A side effect of sitting too long can be restricted circulation, which can cause pain, discomfort, and even exacerbate conditions like varicose veins. The best solution is to occasionally take a walk. Of course, you may have a riser recliner because you can’t stand easily, so to help here are a series of simple exercises to help circulation.
Stretching Feet and Ankles
The easiest thing to do to help a circulation a small amount is to engage and stretch your feet and ankles. Clenching your foot is one thing to do, but this can cause uncomfortable or even painful cramp in the soles. Instead, place your feet flat on the floor and lift your heels up, holding for a few seconds. Then, raise your toes to the sky for the same amount of time. Repeat these movements ten times.
For your ankles the exercise is just as simple. Extend your leg slightly and begin to rotate your ankle on one direction for around 30 seconds. Then, once complete, do the same in the other direction. You can do this one ankle at a time or both simultaneously.
Knees and Thighs
When it comes to working out the larger muscles of the legs and the all-important knee joints there are still exercises that can be done to help circulation. The most complete exercise to engage both thighs and knees involves simple motions and bit of flexibility.
Start by tightening your thigh muscles – known as quads – and slightly bend your knee. Once in this position lift you leg about a foot off the floor and repeat 20 times. For an advanced level to further help circulation you can pull you knee up to your chest – or as close as you can – and hold for 15 seconds before letting go. With this more difficult movement be careful not to over exert you self and risk injury.
Circulation Leg Exerciser
If you have very limited mobility, flexibility, and strength in your legs then even the mentioned exercises may be outside of your physical ability. In these situations, you can consider purchasing a product like the LegXercise Circulation Exerciser. This particular product is assisted in its movement, reducing – or even eliminating – the amount of physical effort required from the user. Once powered up the circulation exerciser will begin to move the footplates back and forth in a smooth, alternating motion. Not only will this help circulation in the legs, but the ribbed texture on the footplates will help massage the soles of your feet, helping circulation there as well.
Recent Comments