Stretches To Increase Circulation
Can stretching improve circulation? Daily leg stretching exercises help to increase blood flow and reduce inflammation in tired, overworked legs. If you struggle with poor circulation in your legs due to a cardiovascular condition or because you stand all day, stretching your legs increases blood transportation to your lower body. This increased circulation moves oxygen to the muscles and removes waste from the muscles to lessen discomfort after a long workout or long work shift. Add the easy stretches below to your daily routine in addition to wearing compression socks, and you will soon feel the benefits.
How to Improve Blood Circulation Naturally
Both stretching exercises and compression socks are natural ways to enhance your blood circulation. Compression socks increase body temperature in your lower legs which elevates circulation through your calves. Stretching allows your body's natural muscular contractions and relaxations to promote circulation to and from your hips and legs. As your body's temperature increases during stretching, circulation also increases and your body sends oxygen and other nutrients to the working muscles.
- Gradually warm-up prior to stretching using large body movements such as walking, marching in place or dancing.
- Spend three to five minutes preparing your body for the stretching routine. As you warm-up, start breathing deeply to encourage oxygen intake and blood circulation.
- Once your muscles are warm, perform each stretch one to three times, and perform the stretches for 15 to 30 seconds.
- Breathe deeply as you stretch and with each exhale, aim to sink deeper into the stretch.
- Stretch to the point you feel muscle tension, but not discomfort. Use this routine three to five days a week to naturally increase blood circulation.
Dynamic stretches improve circulation and flexibility using movement. These include exercises such as:
- Walking downward facing dog: To perform a walking downward facing dog, place palms on the floor and walk feet backward approximately two to three feet. Hips press up and chest presses toward legs. Allow the top of your head to face towards the floor. Alternate heel presses toward the floor to stretch the backs of your legs and increase circulation.
- Reverse lunge: Stand with your feet hip-distance apart. Step back with your right foot approximately two feet. Rest your hands on your left thigh or the floor, if it is comfortable. Sink into your hip and lower leg stretch for one to three seconds. Return to start and repeat with left leg.
Static stretches improve circulation and flexibility without movement. Static stretching includes exercises such as:
- Wall calf stretch: Stand facing a wall and approximately two feet from the base of the wall. Keep your right heel on the floor, and place the toes of your right foot on the wall. Bend your right knee towards the wall until a stretch is felt in the right lower leg. Use your hands on the wall for balance if needed. Hold and repeat on the left leg.
- Seated straight leg stretch: Sit on the floor with your legs extended in front of you. Raise arms overhead as you inhale. Exhale, bend forward from your waist and rest hands on lower legs, ankles or feet. Look toward the floor and hold the stretch.
The Best Exercise to Improve Circulation
Dynamic and static stretches help improve circulation throughout your body but are benefited by wearing compression socks or tights during stretching. Remember to include cardiovascular exercises, such as walking, cycling and running, to further boost your circulatory system.
- Stretching is a natural way to increase circulation
- Use dynamic stretches at the beginning of a workout
- Hold static stretches after a workout or after your body is warm
- Stretch wearing compression tights
- Wear copper-infused knee-high compression socks (men's/women's) with a reinforced toe for additional comfort.
Improve Blood Circulation Today!
Include circulation stretching exercises into your daily routine to boost blood circulation. Combine your routine with compression sleeves, socks or tights to warm your body and prepare it for exercise. Select from a variety of supportive, compression styles at drmotionsocks.com.
Disclaimer: This article provides information solely for educational purposes, including but not limited to text, graphics, images, and other materials contained herein. This article is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.