Hi, I'm Doctor Kelwin Juan. If you are suffering from swelling in your legs, ankles or feet, in this video you will learn how to instantly improve your blood circulation so you can solve it. I will teach you different exercises in different positions, so you can do them lying down, sitting or even standing.
By doing these exercises, you will notice a significant increase in blood circulation and a reduction in swelling in the lower limbs. And the best thing about all this is that you don't need any equipment to perform these exercises. So, I made everything easier in this video for you.
Stay until the end of this video for you to receive all these exercises, so you don't miss any. Which really is a step by step. They are all important, but in my opinion, the last exercise will surprise you.
Because it's my favorite exercise. Because the latter guarantees very satisfactory results in improving blood flow. Exercise number 1: The first exercise you can do in your bed, before going to sleep or right after waking up.
It is very simple. All you need to do is tiptoe. Then, step as if you were going to step on the car's accelerator.
And then, make a dorsiflexion movement, trying to bring your big toe towards the tip of your nose. Pause this video. Count 10 repetitions and then return to follow the next exercises.
And when performing these exercises, you should think mainly about the muscle you are using for this exercise. Which are, for example, here the gastrocnemius, also known as the leg potato. We call this muscle the second heart precisely because it helps pump blood from the bottom of the legs to the heart.
That's why it's so important to contract this muscle through the exercises you see here. Exercise number 2: The second exercise to improve circulation we call windshield wipers. And all you need to do is take your toes to one side, hold that contraction for a second and then take your toes to the opposite side, also holding that contraction for a second.
And just like the previous exercise, this can also be done in 10 repetitions. Exercise number 3: For the third exercise, you will bend both knees and slowly stretch just one leg, remembering to keep your foot in a ballerina's foot position, trying to contract all of the leg muscles. Automatically, you will feel a deep muscle activation in the leg you are stretching.
After that, you will bend the straight leg again, while now stretching the other leg at the same time and counting 10 times for each leg. And if at this point in the video you haven't subscribed to the channel yet, you're wasting time, huh? Because on this channel you will find several videos like this that will help with your health and quality of life.
So, check if you are already registered and let's move on to the next exercise. Exercise 4 Now, you will bend your knees and flex your hips 90 degrees, pointing your toes toward the ceiling. This position helps with venous return, due to the elevated legs and also due to the muscular contraction of several leg muscles.
This helps to enhance blood circulation, improving venous return and reducing swelling in the legs. Maintaining this position, press the accelerator again and then return the tip of your thumb towards your nose for another 10 repetitions. You already know this exercise.
Then, make another acquaintance of yours: do 10 more repetitions of the windshield wiper movement. Then, count one, take your foot in the other direction, count two, also in the same position. These bed exercises are great to do when you lie down at night, especially if your legs swell at the end of the day.
In fact, tell me in the comments if your legs swell at the end of the day. I read all the comments. I'm curious to know your answer.
And the next exercises? Oh, pay attention here, the next ones you will do sitting down. In exercise number 5, you will look for a stable chair and you must sit pointing your hips towards the edge of the chair.
Maintain good posture and let's agree that your spine needs to be as straight as possible and your feet need to be supported on the floor. Now, move onto your toes, keeping your heels as far from the floor as possible, without lifting your toes. Repeat these contractions slowly for 10 repetitions.
And then, do the opposite movement: press your heels into the floor and lift your fingers towards the tip of your nose. Repeat this exercise again for 10 repetitions. Exercise number 6: Take advantage of the position you are in and press your heels against the floor, lift your toes and, just like in the previous exercise, do that windshield wiper movement again for 10 repetitions.
Because this is also a great exercise to treat swollen feet, both lying down and sitting. Exercise number 7: Now keep your knees bent at 90 degrees. Lift the toes of just one foot and now you should straighten your knees as much as you can, sliding your heel on the floor.
When your leg is fully stretched, make a tip-toe movement as if you were stepping on an accelerator. You will feel that in addition to working your calves, you will also be working your quadriceps muscles. This also helps a lot with circulation.
Repeat this movement for 10 repetitions and then do the same with the other leg. Exercise number 8: Another very interesting exercise for you to do while sitting is simply rotating your feet. To do this, lift your leg as you see in the video.
Make 10 circular movements clockwise. This also helps maintain good circulation, preventing swelling in the legs, ankles and feet. After that, do 10 more repetitions now in a counterclockwise direction, against the clockwise direction .
Then, repeat the same movements now with the other leg: clockwise, 10 repetitions, and then another 10 repetitions counterclockwise. Exercise 9: For this penultimate exercise, you must stand and look for a support structure to hold on to. Now, take your heels off the floor, standing just on the toes, and return your heels to the floor.
Do this movement on your toes for three sets of 10 repetitions to further improve your blood circulation, reducing swelling in your feet, ankles and legs. Exercise 10: This is one of my favorites, last but not least. Look for a wall or smooth structure that you can lean against.
And this exercise I will explain to you how you will do it step by step. Step number 1: lean your butt against the wall against your support structure and position your feet a little further in front of your body. Step number 2: spread your feet apart, keeping them approximately the same width as your shoulders.
Step number 3: contract your belly muscles as if you were bringing your belly button towards your spine. Step number 4: contract your glute muscles, then reproduce this squatting movement by sliding over the wall. When you get to the bottom, hold this squatting position for 5 seconds.
One, two, three, four, and five. And now you will go up, exerting a lot of force on your thigh, pushing your heel against the floor, doing this for 10 repetitions, remembering the 5 seconds of contraction, count to five. When you squat you will feel a very satisfactory result improving your blood circulation.
Wonderful, I hope I have helped you with these tips and exercises that can help you treat lower limb swelling and if you want to repay this help, share this video with as many people as possible, also helping to spread this channel as a chain of good for May more and more people be helped just like you. I'm leaving another video for you to watch with tips now you've seen the exercises now see the tips I have for you about swollen feet lifestyle habits, how to buy shoes without the shoes being tight, how to make compresses to improve this swelling this circulation, how can you do all this. When should you leave your leg elevated?
Would it work to do so at the end of the day? I will answer all of this in this video Don't forget to click here to watch this video and I'll wait for you there.
