Therapeutic exercises for varicose veins should be done both for prevention and for the treatment of the disease itself. By performing a set of special exercises , you will seriously reduce and even eliminate the manifestations of venous insufficiency , slow down the development of varicose veins and eliminate the risk of developing complications of varicose veins. Daily exercises for varicose veins.
People suffering from varicose veins just need to move - walk more and do gymnastics. Indeed, under the action of the working muscles of the legs, the veins are compressed and the blood flows upwards , heading towards the heart. Without movement, blood flow slows down. Therefore , when a person stands on his feet for a long time , sits a lot - in the car , at work , at home in front of the TV - venous blood stagnates in his legs. And poor blood flow provokes further varicose veins and the development of complications. In this case, special physical exercises come to the rescue , which activate blood circulation in diseased veins.
Gymnastic complex for varicose veins
It is desirable to perform exercises at least twice a day: in the morning and in the evening. The duration of the gymnastics course for varicose veins should be at least 10-15 minutes. However, when doing exercises, monitor your well-being - the pulse should not exceed 100-120 beats per minute , and breathing should be only slightly quickened. Therefore, all exercises are performed smoothly and calmly. Before starting exercises against varicose veins , squat for 1-2 minutes.
Exercises are performed as many times as you can , - from 4 to 8 repetitions each.
1. We unload the veins of the legs. Lie down , put a few pillows or rollers under your feet - so that your legs are raised at an angle of 15-20 °. Relax , breathe evenly and deeply. Remove the roller before doing the exercises.
2. We perform the exercise "bike". Lie on your back , breathe calmly. Raise your legs a little and “pedal”. The loin and back should be firmly pressed to the floor.
3. This exercise is performed slowly , smoothly. Take your time , imagine that you are meditating. Lie on your back with your legs extended. Take a deep breath , while inhaling, bend your right leg and pull your knee to your chest. Exhaling , straighten your leg straight up. , lower it straight. Now repeat the exercise for the other leg.
4. Lying on your back , stretch your arms along the body. Starting position - both legs are raised vertically up. Roll both feet inward at the same time , then outward.
5. Alternately bend and unbend the feet at the ankle joint towards and away from you. Then also alternately bend and unbend your toes. The same exercise can be performed while sitting on a chair. Press your feet together , put both feet on your toes. Lower your legs to your heels , then lift them up to your toes. Repeat the exercise 15-20 times.
6. Get up. Legs together , arms along the body. On a deep breath, slowly rise up on your toes. As you exhale, slowly return to the starting position.
7. Walk around without lifting your socks off the floor.
8. Exercise "scissors". Return to the supine position. Extend your arms along your body. Breathe evenly and alternately cross your legs , starting from above, then right , then left. You need to perform the exercise "scissors" in the vertical and horizontal planes until a pronounced feeling of fatigue appears.
9. Lying on your back , bend your knees , keeping your feet on the floor. Put your hands on your hips. Exhaling slowly , simultaneously raise your head and torso , with your hands reaching for or behind your knees. As you exhale , slowly return to the starting position .
10. Lie on your back and place your feet on a cushion or pillow at an angle of 15-20°. Place a small pillow between your feet. Stretch your arms along the body. Inhale slowly , at the same time bend in the lower back , tearing the buttocks off the floor or mattress. Exhaling slowly , return to the starting position.
11. Lie on your back. Stretch your arms along the body. Bend your knees without lifting your feet from the floor. On a slow exhale, pull in the stomach , on a slow breath - inflate.
12. Lie on your back. The legs lie on a pillow or roller at an angle of 15-20°. Bend your right leg , pulling your knee to your chest , while grasping your foot tightly with both hands. Slowly begin to straighten your leg straight up. Hands at this time , tightly clasping the leg , slide along the calf to the level of the knee.
Lower your leg slowly. Hands tightly wrap around the leg and slide along the thigh. Repeat the exercise for the other leg.
13. Starting position standing. Put your feet tightly together , stretch your arms along the torso. On a slow exhale, take your shoulders back. On a slow inhale, relax your shoulders and tilt your head forward.
14. Lie on your stomach , press your hands to your hips. Raise the right leg as high as possible , hold at the top for 2-3 seconds. We slowly lower. We do the same for the left leg. We repeat the exercise 4-10 times.
15. Stand between two supports. Leaning with your right hand on the right support , and with your left hand on the left support , rise on your tiptoes , and then lower yourself on your heels.
Repeat this exercise 15-20 times.
16. Lean with both hands on the wall in front of you at shoulder level. Stand on your toes , dropping , stand on your heels , then back on your toes , etc. Repeat the exercise 20 times.
17. Stand up straight. Hands are lowered along the body. As you inhale, raise your arms up and stand on your toes. As you exhale, return to the starting position , relaxing. Repeat the exercise 20 times.
18. Sit on a chair , heels rest on the floor. Move your toes in different directions - up , down , right , left. Perform exercises 15-20 times.
19. Sitting on a chair , stand on your toes with both feet at the same time. The exercise is performed 15-20 times.
1. Sitting on a chair , pressing your legs to each other , lower them on your toes , then on your heels ( 15-20 times).
Daily exercises for varicose veins. Beauty and health at home
2. Leaning on the supports with both hands , rise on tiptoe , then dropping on your heels ( 15-20 times).
Daily exercises for varicose veins. Beauty and health at home
3. Leaning with both hands against the wall ( at shoulder height), alternately stand on your toes , then on your heels ( 20 times).
Daily exercises for varicose veins. Beauty and health at home
4. While inhaling, raise your arms up and stand on your toes. , relax as in the figure ( 20 times).
Daily exercises for varicose veins. Beauty and health at home
5. Movement of the legs in different directions - up , down , right , left ( 15-20 times).
Daily exercises for varicose veins. Beauty and health at home
6. Standing on tiptoes with both legs at the same time ( 15-20 times).
