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Simple practices

Simple exercises to boost your venous circulation

The following exercises aim at improving the venous circulation, which will reduce your symptoms. However, they have no effect on the disease process itself.

exercise 1

Exercise 1

  1. Lie on the back with the hands under the neck and the legs extended.                                                                                                                 

  2. Bring the upper legs toward the lower abdomen as much as possible, alternately pointing one and the other foot toward the ceiling and slowly bringing the stretched leg to the ground..

    Perform this exercise 10 to 20 times.

exercise2

Exercise 2

  1. Lie on the back, with the legs elevated.                                                       

  2. Alternately flex and extend the toes as much as possible.

    Perform this exercise for half a minute.

exercise3

Exercise 3

  1. Lie on the back, with the legs raised.                                                           

  2. Make circular mouvements with your feet, first in one direction and then in the other.

    Perform this exercise for half a minute.

exercise4

Exercise 4

  1. Lie on the back, with the legs raised.                                                          

  2. Alternately bring the tips of the toes forward and backward as far as possible..                                                                                                      
    Also perform this exercise for each leg 10 times.

exercise 5

Exercise 5

  1. Lie on the back, with the legs elevated.                                                       

  2. Bring the upper legs as far as possible toward the abdomen and grasp the foot with the hand. Then stretch the leg toward the ceiling while sliding the hands along the ankle, calf and thigh applying a slight pressure with the hands.

    Perform this exercise for each leg 10 times.

exercise6

Exercise 6

  1. Lie on the back with the legs elevated.                                                            

  2. Place a small pillow between the sole of the feet and apply a slowly increasing pressure on it while keeping the legs stretched so that the pelvis and lower abdomen are lifted.

    Repeat this exercise 5 times where slow muscle tension and relaxation is important.

exercise7

Exercise 7

  1. Lie on the back, with the legs raised crosswise.                                       

  2. Press the legs against each other and, again, allow muscle tension and relaxation to occur slowly.                                                                                                                                                                                   Repeat this exercise 5 times

exercise8

Exercise 8 (to strengthen the calf muscles)

  1. Walking barefoot.
     

  2. …Alternate walking on the toes and on the heels with the toes raised considerably. (However, this must be done on a firm surface).

    Repeat this exercise 5 times

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