This method can prevent the formation of deep vein thrombosis in the lower extremities, and also promote the return of blood to the veins of the lower extremities to the heart, prevent venous stasis in the lower extremities, and reduce a series of symptoms such as heavy limbs, swelling and pain in the legs. Exercise time can be placed in the morning and evening, but also at any time during the day, its effect of reducing congestion and edema is very significant.
Exercise position
1.Relax your whole body and lie on your back
2.Pelvis elevated, both legs raised and straightened
3.Arms on both sides of the body
Action 1, large joint exercise
1.Bend the thigh to the top of the abdomen, try to raise the knee joint in the direction of the lower chin
2.Straighten the leg upward
3-4, slowly lower the thighs and return to a flat position
Repeat 15-20 times alternating left and right activities
Action 2, toe joint movement
Bend and straighten the toe joints, both feet can be carried out at the same time, the duration of 30 seconds
Action 3, foot joint movement
Both feet alternately inward and outward with the tip of the foot to draw circles, duration 30 seconds
Action 4, ankle movement
Alternately straighten and bend both sides of the ankle joint for 30 seconds
Action 5.Friction leg exercise
1.Bend the thigh to the top of the abdomen, try to raise the knee joint in the direction of the chin, and grab the foot with both hands
2.Straighten the leg upward while gently sliding the hand from the ankle joint to the knee joint
3.Straighten the leg downward and rub the thigh
4.Return to original position
Repeat the activity 8-10 times on each side
Action 6, strengthen the leg muscle strength exercise
Both feet at rest, put a mat or a towel between the two feet to separate
1, clench both feet, raise the hips, straighten the legs so that the waist suspended, hold for 6 seconds
2, relax to resume the original state, rest for 6 seconds.
Repeat the exercise 6 times, get up and change to a standing position for the next exercise
Action 7, standing state ankle and calf muscle movement
Barefoot, stand naturally, alternate feet, lift the heel as high as possible, point the toes to the ground
Repeat 15 times