This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2024. For the original video go to https://youtu.be/15zzgYs_fow
Brad: We're going to talk about blood flow in the legs today, particularly for those people who sit for long periods, whether it's because of work demands or other issues in your life that prevent you from getting up, walking, and getting the circulation going. Mike, what do you have to say?
Mike: We're going to show you the seven best exercises to increase leg circulation to keep you healthy, fit, and pain-free.
Brad: I'm sure one or two of them will work well for you. So let's look at some typical symptoms of poor leg circulation while you're sitting. We're looking at numbness and tingling. Sometimes people have dull achy legs or even feel fatigued in general like they want to fall asleep while they're working.
Mike: Now these symptoms can be amplified if you have conditions like diabetes, lymphedema, or if you've had a leg injury in the past.
Brad: Now, first, we're going to cover some no-cost options, and things you can do without purchasing anything, and we're going to show some nice products and options that may help you more than you think. Okay, first, we're going to cover the no-cost or very low-cost options while sitting in the chair. Now, you want to do these about every two hours and typically 10 repetitions each. Okay, let's go to the first one, Mike.
Mike: So we're going to work distal, meaning further away, to proximal, meaning our trunk when it comes to our legs. So the first one we're going to do ankle pumps, going up and down in the seated position. Obviously, I'm taller than Brad, but you can just do 20 repetitions.
Brad: Now, if you want to get a little more stretch on the hamstrings, do them with your legs out, and you'll feel that stretch on the calf and the hamstrings. You're getting two for the price of one if you will. Let's go to number two.
Mike: Number two, we're going to actually work the bottom of your feet. You simply need a ball of sorts, like a lacrosse ball, or a tennis ball. You can use a golf ball if you have one, or a massage ball works as well. Just simply place them on the ground, and you just roll the bottom of your foot on it, and really dig in there and get in those arches.
Brad: Yeah, getting those little muscles on the bottom of the feet helps relax them. It really feels good, and it gets a little circulation going in the bottom of the feet where it is oftentimes stagnant from being stuck in those shoes and compacted in there. And these balls, typically, you can find very cheaply at a dollar store or whatever. Just take them from the kids or the grandkids.
Mike: You can just roll it for a minute on each leg.
Brad: That's right. Next, we're going to go to the ankles and actually work with the hips as well. I call them windshield wipers. First of all, you're going to keep your legs steady and just think about moving your ankles only back and forth, just like windshield wipers. I always refer to this when I work with patients, and they can relate to it. Or keep the ankles stiff and get all the motion from the hips. So it's a nice option, very easy to do, and it does feel good, gets things moving, circulation going. Let's go to the next one.
Mike: Number four, we're going to work the quads or thighs a little bit more. So you're going to sit in the upright position and simply kick out straight. Try to get your knee fully straight if you're able to. And notice at the top we're pausing for a second or two before going back down. This is just going to get the pump going in your quads and help push that fluid or swelling you may be having back up into your trunk.
Brad: Right, and I emphasize don't do the fast ones. It's really critical. Do it slow with meaningful contractions on those quads. You'll feel it. All right, next one. Okay, this next one we're doing a little combination. You'll see how it works. Sit up, good posture, and simply march and bring those knees up as high as you feel comfortable. Higher is going to get you a little more exercise, and a little more blood flow.
Brad: After you do 10 of those, simply feet on the floor, knees apart, and then all the way together until they touch. And just work that. That's going to work into those hip muscles and get things moving in that direction. It's a nice, simple exercise, that wakes you up as well.
Brad: All right, so an option that you can purchase is something simple that works under the desk, now they make a lot of different styles of ellipticals, and manufacturers, but they do work well. They get things moving, the ankles, the hips.
Brad: Now there are a couple of problems with these, and number one is if your desk or your legs are too tall, they actually can hit the top of your desk. The second thing is they're typically quite heavy, and to pick them up and move them isn't that easy. So now here's another option for under-the-desk mode, which is simply, what we call the FitGlide. It works very well, and it does not have a problem with your knees bumping into the table. It's flat. It does have a couple of options. You can simply lift up and put an incline on it. It works the quadriceps more. If you simply put it around, this will increase the intensity on the hamstrings more than you would think. And the other really nice thing about it is it's very light. You can pick it up with one finger and put it off to the side, getting it out of the way. It does happen to be made by Bob and Brad.
Mike: Now, another option that can work is simply a stationary bike of sorts. It doesn't matter the style you have, if it's at a gym, or you have one at your house. This one you can use at a workstation. That's why it doesn't have a front component to it. If you happen to have a desk that can raise up and down, that's the purpose of this bike specifically. But it just gets the movement going, circulation in your legs, pumping like all the other options we showed earlier.
Brad: That's right. Actually, I'm surprised the cost of this one is not near what I thought it was. I think it's somewhere between $200 and $300. You'd have to look it up online, but it is a really nice option to keep that blood circulation if it works for you. So we gave some good options. Hopefully, you'll find one or two of them that'll help you out. I have a feeling you will. Mike, what else do we have?
Mike: If you want to check out another video watch "Instantly Improve Leg Circulation & Blood Flow While Standing." This one is more for a standing-position exercise, so if you're sick of doing the seated ones, you can try that.
Brad: There you go.
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