This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2023. For the original video go to https://www.youtube.com/watch?v=UWtYJhiVU2U&t=15s
Brad: All right, we will get right to it, there are six exercises. The first exercise is simply ankle pumps. Bob and I will show you what you do. You simply pull your ankles up, and then push them down, and do at least 10 of them. Make sure you pull up hard, you don't have to push down hard because you can get a cramp in your calf.
Bob: That's 10, already.
Brad: Let's go to number two. We call these foot circles, or toe circles. I imagine that I have a piece of chalk on the end of my shoe, and I'm trying to draw circles on a chalkboard.
Bob: And do it on a stool.
Brad: Yeah, it works nicely on a stool, so your heels don't bump into things, you get some real free range of motion.
Bob: And it helps with swelling.
Brad: Yep, swelling, circulation, joints, freedom of motion, arthritis. All right. The next one is lateral foot motion or windshield wipers. Out to the side, back together. Mine really go out to the side far.
Bob: They sure do.
Brad: Yes. I was born that way. It's a gift.
Bob: Or a curse.
Brad: Yeah, it makes you look like you're walking like a duck, but that's fine. The next one is to lift the leg and bend the knee, so hands underneath the knee, hold it there, however, you'd like, and kick up and down.
Bob: Do those 10 times also.
Brad: Make sure that you straighten it out as far as you can.
Bob: And switch.
Brad: Stretch the hamstring. If you can't get your hands underneath your knee, just take a towel under your leg to lift up, and boy, that's nice, too. Did you get 10 yet, Bob?
Bob: Yep, that's 10.
Brad: All right, let's go to the next one.
Bob: Next one, hip flexion.
Brad: Hip flexion. So in other words, bring your knee up towards your chest. If you want to grab underneath your knee to help a little bit, that's fine. Give your leg a little assistance. Oh, Bob, I'm starting to feel like a new man.
Bob: You look like a new man.
Brad: Great, my wife would wish I'd become a new man.
Bob: Then switch to the other leg.
Brad: Yeah. Up and down. If you're sitting in a chair with a backrest, this is one time we don't care if you slouch back because we really want to range the hip, posture's not that important.
Bob: And do 10. And the final one is hip abductors.
Brad: Oh yes, that's right. If you're sitting on a firm chair, it works best. Bring your knees apart. If you go up on your toes, it works a little better.
Brad: Bob's doing the old Charleston.
Bob: Yep, that's right.
Brad: Yeah, you know who did that? I'm thinking of Fred Astaire, I think, was pretty good at it.
Brad: Yeah, the Fred Astaire. Jimmy Stewart was pretty good at it, too.
Brad: Anyways, good luck with your circulation. Take care and be careful.
Visit us on our other social media platforms:
Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts.
For this week’s Giveaway visit: https://bobandbrad.com/giveaways
Bob and Brad’s Products
Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop
The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics.
Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.