Gymnastics from varicose veins
If your work is associated with a long stay on your feet, it is advisable to take small breaks for easy gymnastics. It can be running on the spot, lifting on socks, circular movements of feet, riding stops on the floor of a tennis ball. Gymnastics complement the massage.
In the initial stage, varicose veins can be cured by placing a blanket folded several times at the feet with a roller. Before going to bed, lying on your back, doing leg exercises. One of the best is the "bicycle".
As prevention of varicose veins, prolonged sitting in one posture and prolonged standing should be avoided. Every day perform physical exercises for the feet: often climbing the socks, climb the stairs on foot, swim, walk for 2-3 km. Try not to gain excess weight, so as not to provoke an increased load on the lower limbs. Women do not wear high-heeled shoes( if you have a tendency to develop varicose veins, wear shoes with a heel no higher than 4-5 cm).It is also useful to wear elastic pantyhose and elastic bandaging.
The main "details" of the muscular pump in the lower half of the body are in the shins, hips and buttocks. They are strengthened by the following exercises: performing them daily in this order, you can prevent further development of varicose veins.
With the already developed varicose leg disease, special exercises are performed in the compensation stage, which are performed without stress, increase the pump function of the muscles and facilitate the progress of blood. Talk to your doctor.
1. Sitting on the floor, pull the legs forward. Lean your hands on the floor. Bend the right leg in the knee and put the right foot next to the left knee. The left foot is bent, the fingers are up. Without bending the knee, raise your left leg. Lower it slowly almost to the floor. Repeat 10-15 times and do the same with the right foot. Alternating legs, repeat the exercise several times.
2. Semi-squats( those who suffer stiffness in the knee joints, this exercise is better not to perform).Stand upright, placing your legs 30-40 cm apart and turning your feet slightly outward. Hands are straight, extended forward. Performing the exercise, fix attention on the fingertips. Holding your head and back straight, slowly bend your knees. After tilting the body, for a second stay in this position( do not squat below the level of the knees).Slowly return to the starting position. Repeat the exercise 10-15 times. When the exercise is learned by heart and done easily, the number of repetitions is increased.
3. Lie on the left side and lean on the left elbow, legs straight. Put the right foot on the floor in front of the left knee and grab the lower leg with your right hand. Bend the left foot and raise the left leg. Slowly lower the leg and raise again. Repeat 10-15 times.
4. Lying on the left side, lean on the left elbow, both palms on the floor. For an emphasis to bend the left leg, and right - to pull straight at an angle of 90 degrees to the body. Bending the foot, raise your right foot up. Slowly lower it without touching the floor. Repeat 10-15 times.
5. Holding on to the back of a strong heavy chair, stand up, spreading your legs as wide as possible. Bending knees, sit down no lower than the knee level, the back is straight. Tear off the heels in this position from the floor, rising as high as possible on the fingers. Hold in this position, then lower your heels. Repeat 15-20 times. This exercise trains the muscles of the shin and improves blood circulation in it.
6. Lie on your back, put your hands under your head. Raising your legs, perform a movement of "scissors" in the vertical and horizontal planes. Do until the appearance of a pronounced feeling of fatigue.
7. Lie on your stomach, put your hands to your hips. Raise the right leg as high as possible, hold it for 2-3 seconds and lower it. Do the same movement with your left foot. Repeat 4-10 times.
For those who stay on their feet for a long time, one more exercise.
8. Sit up on your toes for 1-2 cm and bump your heels against the floor. Repeat the exercise 10-20 times. This increases the blood circulation in the veins of the shin.
9. To rise on the toes so that the heels come off the floor only 1 cm, and drop sharply to the floor. Repeat 20 times - take a break for 10 seconds. At each exercise, do not more than 60 movements. During the day, it is recommended to repeat the exercise 3-5 times for 1 minute. Do it quietly, slowly.