Exercises to activate the circulation of the legs

The arrival of heat is noticeable in the legs: foot and ankle swelling, heaviness, tiredness, stiffness and even night cramps are symptomss that appear more frequently in the hot months, although they are not exclusive to these.

The disorders of poor circulation in the legs are aggravated, in addition, if the same posture is maintained for a long time, whether sitting or standing. Without movement, blood flow tends to stagnate.

Hence to facilitate venous return it is essential to get used to, from time to time, wiggle your toes, rotate your ankles, bend and stretch your legs… in short, to perform any movement that involves a change of posture.

How to prevent circulation problems

Some simple stretches relieve feelings of heaviness and swelling. You also have to:

Avoid clothes that oppress Opt for loose clothing and comfortable shoes Try not to sit cross-legged, which hinders circulation Drink plenty of fluids, such as water or juices Minimize the consumption of coffee and alcoholic beverages Practice regular exercise.

Stretches to reactivate the circulation of the legs

A good option are stretching: help blood circulate better by muscle fibers and activate microcirculation.

can be performed after sitting for several hours, if you have been driving for a long time, or after a plane trip; and, in general, if one feels stiff, tired or with swollen ankles and feet.

One of the most effective exercises for relaxing and toning your legs consists of lying on the floor, with your arms at your sides, and raising your legs to form a 90º angle.

The feet are flexed, directing the tips of the fingers downwards. One has to focus energy in the abdominal area and, with your back relaxed, breathe normally. The posture is maintained as long as possible.

Stretch to relieve loaded legs

Standing with your feet together, bend your right leg back, holding your foot with your right hand. and keeping the knees one next to the other at all times. Fix your gaze at a far point to maintain balance.Take between 5 and 10 breaths maintaining the posture, trying to bring the raised foot towards the buttock when you exhaleso that the quadriceps is stretched. Return to the starting position to perform the exercise with the other leg.