Top 10 exercises for those with poor circulation

Normal blood circulation is important for the heart, all organs and systems without exception. The "components" of the body cannot work properly without the supply of useful substances with the blood and without the timely removal of excess - products of metabolic processes, carbon dioxide. Stagnation can lead to permanent dysfunction. 

The cause of impaired blood circulation is a change in the tone of blood vessels. Their narrowing can occur due to smoking, a sedentary lifestyle, excess weight, diseases of the thyroid and pancreas, kidneys, heart, development of atherosclerosis, thrombosis. Insufficient blood circulation in the legs is associated with sedentary work or long stays on the legs.

Signs of circulatory problems

Symptoms of chronic circulatory failure in the brain may not appear until a situation that requires an abundant blood supply: stress, unusual physical activity, being in an unventilated room. They appear suddenly: headache, numbness of the face, impaired coordination of movements, tinnitus.

Chronically, the following symptoms may appear: frequent dizziness, decreased memory and performance, poor concentration, drowsiness or insomnia.

Signs of impaired blood flow in the extremities include intermittent claudication (pain when walking and its absence at rest), cold hands and feet in any weather, the formation of spider veins, heaviness, fatigue, swelling, leg muscle cramps.

How to improve circulation in the legs

If you do not monitor the circulation in the legs, you can miss the beginning of the development of irreversible disorders. Poor blood flow leads to varicose veins - persistent enlargement of the veins. In order to ensure normal blood flow and vascular tone, give up elevators and give preference to walking on stairs. It is also useful to walk, ride a bicycle / exercise bike.

And these exercises can be done at home daily:

  • Get on your knees, elbows on the floor in front of you. As you exhale, straighten your legs so that the body forms the letter "L", hold for 10 seconds, return to the starting position.
  • Lying on your back, imitate cycling - hands behind your head, legs raise perpendicular to the body. 30 rotations, the number of approaches may vary depending on the training of the muscles.


  • In a sitting position, press your heels to the floor, lift your socks, then vice versa. Repeat 20-30 times. Ideal in the evening for those suffering from calf cramps.
  • Lying on your back, lift one leg. Rotate it clockwise 20 times. Repeat with the other leg counterclockwise.
  • Sitting to spread straight legs to the sides as much as the stretch allows. Bend alternately in both directions 10 times.

How to improve cerebral circulation

Chronic cerebrovascular accident is a direct path to a stroke . It is fraught with other unpleasant consequences: memory impairment, deterioration in performance, dizziness and fainting, facial numbness.

Here are 5 exercises to improve cerebral circulation:

  • Birch. A versatile pose to improve blood flow throughout the body, including the head. You need to start with a minute, gradually increasing the time. 
  • Tilts in all directions and rotation of the head. Movements should be smooth. Do not be zealous if it gets dark in the eyes or dizzy - reduce the range of motion after a 5-minute break.
  • Stand with your back to the wall, inhale and press hard against it, tensing your neck muscles. Hold for 5 seconds, relax.
  • While sitting, press on the forehead with the palm of your hand and tighten the muscles of the neck, preventing the position of the head from changing. Fix the position on holding your breath for 5-10 seconds, exhale, relax. 4-7 repetitions are enough.
  • Sitting at the table, rest your elbow on it. Press the palm to the temple. Tilt your head towards your hand, resist with your palm. Hold the muscles in tension for 5-10 seconds, then repeat with the other side.

When to See a Doctor Immediately

Symptoms of acute cerebrovascular accident - a reason to call an ambulance:

  • asymmetry of the face, tongue;
  • numbness, weakness, paralysis of the limb;
  • speech disorders;
  • double vision, loss of focus;
  • vomit;
  • severe incoordination of movements ("drunk" gait);
  • confusion;
  • unusually severe headache.

Medical assistance is also needed when the symptoms of chronic circulatory disorders do not go away for a long time, and exercises do not help restore vascular tone. If severe dizziness, headache, drowsiness, impaired concentration, fatigue persist for several days, consult a therapist or neurologist.

Some signs of impaired circulation in the legs also require medical attention. Vascular asterisks, protrusion of veins, long-lasting bruises, persistent cramps of the calf muscles - a reason to visit a phlebologist.


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