Are you having problems with swollen ankles? So, these three simple exercises may help you.
If you swear with swollen ankles, there is help getting right here.
The most important thing you can do is to get the venous pump in motion by activating the lower leg muscle groups that help the vessels with the transport of the oxygenated blood back to the lungs and heart, says SUNDAY expert Hanna Tómasdóttir, osteopath and physiotherapist who recommends the following exercises that everyone can made lying on the floor, in your bed or on the couch.
How to do it:
- Prayer lift
Start with the pelvis lift where you lie with your knees and feet in the floor. Lift the pelvis up, as high as you can, without hurting your loin. Hold the position for 3-5 seconds and breathe deeply. Lower the basin and repeat up to 10 times.
- Cyclic movements
When you have finished the pelvic lift, you can do cyclical movements in the air by lifting both legs and pretending to cycle with your legs for up to 30 seconds. Then bend both knees and put your feet in the ground.
- Foot sole against ceiling
From the starting position, stretch one leg straight up, the knee is stretched, and the soles of the foot point toward the ceiling, after which you stretch and bend strongly in the ankle for up to 30 seconds. Change and do the exercise for opposite legs.?