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This article is a transcribed edited summary of a video Bob and Brad recorded in October of 2023. For the original video go to https://youtu.be/EgAc99QIzvs
Mike: We're going to show you the number one way to improve blood flow circulation and decrease swelling in your legs while seated.
Brad: But before we do we are gonna show you three ways to improve blood flow and circulation while in bed or on the couch. Alright, now this occurs primarily in bed. I would not do this on the couch, but lying down we want to get circulation moving from the legs all the way up, moving proximal, in other words, towards the trunk. If you have lymph swelling or lymphedema, there's a specific way and we're going to show that first. And you can do it lying flat but it works better if you elevate the legs so that the fluid can go downhill. I may even put another pillow under here but for now, that's better. All right, it's a little bit higher. One more pillow would be better.
Brad: So, think of the fluid flowing this way. If it's lymph, what happens is there may be a blockage up in the lower abdomen and groin area. If you don't clear that first, everything in the legs will not go. It's like a dam. You need to open the dam to allow the fluid to go down into the system here. So, we're going to work with that first. Mike is going to relax and breathe. So, everything is relaxed. Now, I was taught a way to think about this is that in your belly button is where this fluid goes like a drain in a tub. And it's not exactly how it works but if you can think about it, that helps. Now Mike's relaxed, he's breathing with his stomach and he is going to do a hand-over-hand motion just to help that fluid, that lymph to move forward blocking any area up in the waistline area.
Brad: Okay, once you have cleared this area for a minute or two then you're going to go to the lymph nodes or in your femoral crease right here. And you just do a simple massage in a circular area and that's going to clear that area so the lymph can flow through there.
Brad: You're going to spend a minute or two there, and then you are going to work on the thighs, bringing your hands as far down as you can reach from the knees and pulling that fluid. There we go. And instead of keeping the hand flat, bring it in like you're scooping, like you're swimming, you want to pull that fluid towards you. It's like when you swim, you don't have your fingers out wide. You keep it together.
Brad: There we go. And we continue. So, open the drainage here so things can flow. And we're working this way. And this is as far as you can go because your arms aren't long enough. You know, if you have it professionally done or you have someone else, they can work this down below the legs. We're not going to cover that as this is an independent exercise.
Mike: Now, here are three exercises you can also perform in bed if you do not have lymphedema, but want to increase the blood circulation in your legs. If you have lymphedema, you can do these as well. It will not hurt. The first exercise is simply ankle pumps. You want your feet still elevated above your heart for this and you're going to perform this for 30 seconds. You can go up to a minute if you want, just simply going up and down. Once the timer hits 30 seconds we'll go onto the next exercise.
Mike: The second exercise is bridging. We're going to perform this for 30 seconds. It's not a 30-second hold, just hold it for a couple of seconds. Up top, make sure you have a nice straight back here, not rounded. You can use your arms for support. If you don't need your arms for support, that is fine. This is going to get a lot of different body parts moving in your legs, including your buttocks, and get those glutes firing.
Mike: So, after doing this for 30 seconds, the last exercise, you're going to bring one knee up, hold it with your arms, and you're simply going to try to straighten your leg up towards the ceiling. Just go with what's comfortable. You might be a little tight, but that's fine. Don't go with the full range. You're going to perform 30 seconds on one leg. Once you feel good there, make sure to switch and perform on the other side. And this will get your legs warmed up and activated for the day.
Brad: That's right, Mike. Good job. So, the whole idea with this is muscle contraction. The muscle contraction gets the blood moving, particularly the venous blood or the blood returning to the trunk. So, now we're getting to the number one way to improve blood flow and circulation in the seated position. Mike's in a chair and we're going to need a stool.
Mike: Or an ottoman with some pillows.
Brad: To elevate the legs. Now actually, if you have a recliner at home, that works the best because you can recline the trunk, and elevate the legs, but you almost always need some pillows to get those legs a little bit higher.
Mike: Now, when you're in this position for three to five minutes, you're going to either perform ankle pumps going up and down, or you're going to do windshield wipers bringing your ankles out side to side. This is going to help increase the blood flow all the way from your ankles up to your thighs, which is what you want when doing this. So, you don't have to go nonstop for three to five minutes but just be conscious of this.
Brad: Yeah, I do my windshield wipers like this. It's just more entertaining.
Mike: All right, I see.
Brad: Because it gets boring doing exercises. All right, so these exercises and techniques are going to improve circulation in your legs. Now, if you're not able to be up and moving throughout the day, it is important that you do these seated exercises at least three or four times a day. So, you get that circulation moving and maintained.
Mike: And if you want to check out more videos on how to improve your blood flow, but without doing exercises, you can check this video "Best 3 Options To Increase Leg Circulation/Blood Flow Without Exercise."
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