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6 Stretches/Exercises You Can Do To Improve Circulation



There are ways to improve circulation in your legs, no matter what your level of activity — even if you’re lying in bed.


Physical therapy treatments can help facilitate proper circulation throughout the body using circulation-enhancing massage to stretches and gentle exercises that foster healthy muscles.


Here are some exercises you can do to help improve your circulation:


When Standing


Heel Lifts

  1. Hold onto a chair for balance.

  2. Raise your heels slowly so that you’re standing on tiptoes.

  3. Lower your heels slowly in a controlled movement.

  4. Repeat 10 times and work up to more repeats.

Squats


  1. Stand with your feet about hip-width apart.

  2. Keeping your core tight, lower your body as much as is comfortable.

  3. Your weight should shift to your heels, your back should be flat, and your behind should extend out.

  4. Start out with a shallow squat and increase how far you squat down as you get stronger. Your knees shouldn’t move past your toes.

  5. Repeat a few times, increasing the number of repeats as you’re able to.


When Sitting


Ankle Rotation

  1. Seated with both feet on the floor, lift one foot up slightly.

  2. Rotate the ankle clockwise 10 times and then counterclockwise 10 times.

  3. Repeat with the other foot.



Calf Stretch

  1. Sitting down with both feet on the floor, stretch one leg out in front of you.

  2. Lift your toes toward you and bend your ankle.

  3. Hold the stretch for 3 seconds and lower your foot back to the floor.

  4. Repeat 10 times or more.

  5. Repeat with the other leg.


When Lying Down


Knee Bends

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