74% Potential Improvement of Circulation and Blood Flow In Legs and Feet скачать в хорошем качестве

74% Potential Improvement of Circulation and Blood Flow In Legs and Feet

According to the study that found foam rolling can improve blood flow by almost 74% was conducted by Hotfiel et al. in 2017. In this video, we’re going to talk about how to improve blood circulation in your legs. Poor circulation can cause many problems such as numbness, tingling, muscle cramps, cold feet, and slow-healing wounds. Here are some tips that can help you improve your leg circulation. Here are some exercises that can help improve blood circulation in your legs: 1. Marching in place: Marching in place is a great way to get your blood flowing. Stand with your feet hip-width apart and lift one knee up toward your chest. Lower it back down and repeat with the other leg. Continue alternating legs for 10-15 minutes. 2. Ankle pumps: Lying on your back with your feet straight ahead, flex your foot to move your toes up 10 times. You can do this one foot at a time or both together. Repeat the ankle pumping at least once an hour. 3. Knee bends: Lying on your back with your feet straight ahead, move one knee up toward your chest and back down. Repeat 10 times. Repeat using your other leg. Repeat the knee bends at least once an hour. 4. Leg lifts: Lying on your back with your legs straight ahead, bend one knee while keeping your foot flat. Keeping the other leg straight and “locked,” lift it up until your knees are at the same level. Bring the leg down slowly, in a controlled movement. Repeat 10 times. Repeat with your other leg. 5. Ankle rotation: Seated with both feet on the floor, lift one foot up slightly. Rotate the ankle clockwise 10 times and then counterclockwise 10 times. Repeat with the other foot. 6. Foam roller exercises: Foam roller exercises can help improve blood circulation in your legs by massaging and stretching the muscles in your legs. Place a foam roller under one leg and roll it up and down from your ankle to your knee for 30 seconds to 1 minute. This is in reference to: The foam rolling protocol consisted of 3 sets of 45-seconds each of foam rolling the lateral thigh (IT band) Repeat with the other leg. Links: Here's the link to the study: https://journals.lww.com/nsca-jscr/Ab... . FOAM ROLLER: https://amzn.to/3EOp0Eh #bloodflow #bloodcirculation #edema ================================= Disclaimer: This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only. By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program. Follow me on instagram:   / skillsandwellness   Affiliate Disclaimer: the links for the products will lead you to an online store which I may or may not earn a little amount when you order. This will greatly help in continuing to make Occupational Therapy videos.