Do You Have Poor Circulation? Here is How to Solve this Problem in 20 Minutes!

 Poor Circulation
Experts recommend these few exercises that will significantly improve the circulation, and the body will maintain the tone and shape. The problem of poor circulation can be solved with stretching exercises which require 15 to 20 minutes a day. It is a good gymnastics for all blood vessels because it helps their mechanism of expansion and contraction, writes “Telegraph“.

In your leisure time, at home you can do stretching exercises, push-ups, and outside you can ride a bicycle or swim for 45 minutes at the pool. At work you do not have to spend time working in the same position: stand up and walk, bend forward, rotate the feet while sitting if you feel pain in your legs.

Keep your routine after getting up in the morning by a five-minute massage of acupuncture points, according to “021”. Primarily the auricle, from where you should start and then go down to the earlobe, finish with stretching the joints and calves.

Experts recommend a number of exercises which will significantly improve the circulation, and the body will keep the tone and condition.

STRECHING
Do not immediately get up from the bed, in the morning, but stretch first. Stretch the arms and legs well.

JOINT EXERCISE
Turn the hands to work out the joints. While you are standing, lift up on the toes and come down on your heels, feeling the muscles tighten. Repeat this at least ten times.

NECK EXERCISES
Turn your head to the left, then to the right counting to 10. After that, roll the head around, and finish the exercise by bending down your head until it touches the chest. If you feel and hear crackling in the neck do not worry, it’s a sign that you are doing the exercises properly and that you stretch the neck ligaments successfully.

PUSHUPS
Before morning shower do a set of 10 pushups. This will give you the strength needed during the day.

RAISING HEELS AND TOES
This exercise of alternately raising the toe- heel is good for pumping blood to the legs when you feel numbness, tingling or pain in the legs. Sit with your knees at an angle of 90 degrees to the floor. Then lift your toes from the floor while holding the heel on the floor. Then put them back on the floor. Repeat the exercise with one foot and then the other, and then try to work with both feet at the same time, to finally complete the exercise by swinging the heel to the toes.

 FEET ROTATION
While sitting on chair, rotate the foot in a clockwise direction 10 times. This will increase the flexibility and blood flow to the legs. You will immediately feel the improvement of blood circulation and flexibility of the leg.

HANDS EXERCISES
Stretch and spread the fingers on your hand. Make a fist and hold for a few seconds, then again, spread the fingers. This will prevent cramping and allow better circulation. Let the joint loose and rotate your hand in a circular motion from the shoulder, about one minute.

WALKING
Walking is one of the best exercises for circulation. Walking makes the leg muscles tighten and relax, thus pumping blood throughout the body. Walking is the easiest form of exercise which also lowers blood pressure. Start with short walks two or three times a week

SWIMMING
Swimming puts least burden on the joints and is healthy and easy for the body because it is an exercise with no strain. Swimming works the whole body and improves oxygen flow to the heart and lungs. People of all ages and levels of fitness can swim, as well as those who suffer from muscles and joints pain.

YOGA
Yoga requires controlled breathing and th
is type of breathing increases the oxygen concentration in the blood, helps blood flow to the muscles and improves circulation.

CYCLING AND DANCE
Cycling is great for improving blood circulation in the lower part of the body. Dancing may not be a daily exercise, but is great for improving circulation throughout the body.