They’re also good ways to increase circulation when you take a break from sitting. Here are basic exercises you can do standing up or as a warm-up before other exercises. While sitting on the ground, put a soft roller under your thighs and roll it under your hamstrings.Īlternatively, you can move a massage roller stick with your hands over the same areas of your legs while seated on the floor or in a chair.Īvoid going over your joints or bony areas.While sitting on the ground, put a soft foam roller under your ankles and roll it under your calves.The same moves people do with a foam roller to reduce muscle tension and stretch muscles can also help with blood flow. Repeat three times, relaxing your foot in between stretches.Keeping your leg straight, pull the strap until you feel a stretch in your calf.Loop a strap around the middle of one foot and hold the ends.Sit on the floor (or in bed) with your legs straight out in front of you.You can also get a calf stretch by manually stretching your leg using an exercise strap or any comfortable length of material like a towel or belt. You can also try this alternating one leg after the other. Hold the stretch for 3 seconds and lower your foot back to the floor.Lift your toes toward you and bend your ankle.Sitting down with both feet on the floor, stretch one leg out in front of you.

Rotate the ankle clockwise 10 times and then counterclockwise 10 times.

Seated with both feet on the floor, lift one foot up slightly.

Or raise the heel on one foot and the toes on the other foot at the same time. You can vary this exercise by alternating a heel raise and toe raise in a steady rocking motion.

Repeat the lifts, but this time raise the toes of both feet.

Seated with both feet on the floor in front of you, raise both heels and hold for 3 seconds.

You can do these exercises anytime you’re sitting, whether at a desk, or riding in a car or airplane. Add in other strengthening exercises as you’re able to.Ī healthcare provider can help you to establish an appropriate routine for your condition. Start easy with ankle pumps and knee bends.

Build up to more repeats as you’re able.

Bring the leg down slowly, in a controlled movement.

Keeping the other leg straight and “locked,” lift it up until your knees are at the same level.

Lying on your back with your legs straight ahead, bend one knee while keeping your foot flat.

Repeat the knee bends at least once an hour.

Lying on your back with your feet straight ahead, move one knee up toward your chest and back down.

Repeat the ankle pumping at least once an hour.

You can do this one foot at a time or both together.

Lying on your back with your feet straight ahead, flex your foot to move your toes up 10 times.They can be especially helpful if you’re on bed rest for any amount of time, such as after surgery, or for any other reason when it’s important to maintain circulation in your legs to prevent blood clots. Here are three exercises you can do any time you’re lying down.

Improve circulation