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To tone the vessels of the lower extremities, it is necessary to increase the venous outflow with the help of exercises.
Blood through the veins of the lower extremities does not circulate well due to many factors, causing blood stasis, swelling, pain and inflammatory complications, including terrible ones, such as thrombophlebitis. Regular implementation of the proposed exercises will bring great relief.
A set of exercises is performed at any time convenient for you, preferably 2-3 times a day. Increase the load gradually.
Exercise 1
Starting position - lie on your back with your arms extended along the torso.
Put your hands on your stomach. and do deep diaphragmatic breathing for 1 minute.
Exercise 2
Place your legs on a chair or sofa and stretch them out. Start bending and straightening them alternately to the right and left (up to 10 bends and stretches). Then do this exercise with both legs at the same time - up to 10 times.
Exercise 3
Raise your legs and spread them wide enough to the sides. Stretch your fingers forward. Rotate your legs to the right and left at the ankles. Repeat 10 times in each direction.
Exercise 4
Raise your legs upright, then bend them at the knees. Start a circular rotation in the knee area - simultaneously with both legs to the right and left, 10 times in each direction.
Exercise 5
Stretch the body up, leaning only on the shoulders. Support your back with your arms, and with your legs do vertical scissors in the air. Up to 10 movements in both directions. If your back problems make it difficult for you to do the exercise, skip it.
Exercise 6
Raise your legs and bend them at the knees. Rotate your legs as if you were riding a bicycle. The training time should gradually increase to 3 minutes a day.
Exercise 7
It is carried out near the wall. Raise your legs and bend them at the knees, put your soles on the wall. Start "walking" up and down the wall, up to 5 steps. Do a few of these walks.
After doing the exercises, raise your legs to some high point and rest for a few minutes.