It is important to do exercises for varicose veins for everyone, regardless of whether only spider veins are visible on the legs, or lumps have already appeared. Accelerated blood circulation is necessary in any case, especially if the job involves constant sitting or you have to stand for several hours in a row. Teachers who spend hours in the department, hairdressers who spend all day creating hairstyles, office workers who don't get up from the computer from morning to night, motorists who are forced to wait for hours in a traffic jam. . . In many of these professions, therefore, in addition to heredity, nutrition, obesity and a passive lifestyle, there is another important point that affects the health of the veins: you need to give your legs a rest and do at least a little exercise several times a day. For example, when a person sits at a computer, it doesn't take much time and space to stretch one leg under the table and twist the toe in both directions. Of course there are exercises that need space, they have to be done standing or lying down. But elementary movements, imperceptible to others, are an excellent way out in this situation.
A simple set of exercises for varicose veins
There are only three points here. For the health of your legs, you can afford to do these simple and quick exercises against varicose veins:
- This exercise can be done either standing or sitting. The leg needs to be lifted off the ground and twisting movements with the toe - first 4 "twists" in one direction, then in the other. Repeat 10-15 times with each leg.
- This task, like the first, is suitable for sitting and standing positions. The foot must be lifted off the ground. Pull your toe toward you until you feel a burning sensation or warmth in your calf (this is what your calf muscles work for). Hold 4 counts and relax foot. Repeat 10-15 times with each leg.
- The third exercise requires you to leave the table, but it's worth it. Place your feet shoulder-width apart. Stand on tiptoe. And imagine that a thread is tied to the crown, which is pulled up. One can imagine that this is a sprout, behind which the whole body stretches, the spine stretches in a relaxed manner. 4 counts need to "grow", stand on tiptoe and - relax, with return to the starting position. Repeat 10-15 times.
In addition to exercise
- Anyone who spends the working day standing or has to stand a lot at home, for example washing a lot of dishes or cooking for a large family, etc. , should not "freeze" in one position. A good way out is to switch from one foot to the other, make circular movements with your toes, as in the complex above, dance when the situation allows You can put a low stool and alternately put your legs on it, using any suitable object - for example, a ladder rung.
- If you're sitting for long periods of time, it's worth rolling from buttock to buttock, at least occasionally changing your posture, as ridiculous as it may sound. It's good to get up regularly and make circular movements with your hips. When working remotely at the computer, it is advisable to replace the chair with a large fitball so that the pelvis keeps moving as much as possible.
- Exercises against varicose veins are perfectly complemented by a contrast shower. Move the stream of water up from the bottom of the legs to help blood flow and defy gravity. After water treatments, it is good to lie down with your legs raised (the main thing is that your legs are above the pelvis).
- In addition, swimming and walking help fight varicose veins. It is enough to find time for walks at a moderate pace in the park or in quiet backyards. Running, on the other hand, is undesirable. Gentle sports such as walking and swimming improve blood circulation and strengthen the cardiovascular system. And swimming also relieves the joints.