In this video, I'm going to
show you how to instantly improve circulation in the feet
and toes. Stay tuned. Hey, everyone. Dr. Rowe
coming to you from SpineCare in Saint Joseph, Michigan. In this
video, we're going to go over easy exercises that can quickly
improve circulation and blood flow in the feet and toes. A
note about these exercises, they all work just a little bit
differently. To get the best results, go through them all.
Use what works best for you. As a bonus, all of the exercises
can be done at home required no special equipment and you may
find quickly improve circulation even within 30
seconds. So with that being said, let's get started. So let's
start with a really easy way to improve circulation into our
feet and our toes that you can do right in a chair for this
method we need a soft round object like a tennis ball but
you can use anything similar massage ball even if you have a
dog toy laying around the house you could probably use that so
I'm going to start off by doing a self massage into the foot
let's get everything loosened up and help improve blood flow
so just take the object whatever you're using and do a
massage right at your heel. Do this for about five seconds and
then what you're going to do is then move up. We want to focus
on doing is this over the whole foot. Go over the side of the
foot. Go over the arch, the middle, also over the ball of
the foot and then over the toes. You're probably going to
notice that one spot maybe just feels really tight and achy
especially over the arch. At that point, you want to spend
more time over it until it finally feels like it's nice
and loose or it's not improving. So, the whole area
focus on the spots that need it just a little bit more so a
couple tips about this method if you would like to make this
more intense what you can do is pinpoint that spot that needs
more tension overlap your hands put them right on your knee and
now press down with your hands what this will do is allow you
to really dig into the foot even more it can become pretty
intense so only go to your comfort level so give that a
try and if you want to focus a little bit more on your toe
what you do is just put the ball right underneath your toes
and then just curl them down into the ball as much as you
can so really just challenge yourself to dig your toes into
the ball you'll feel a lot fire around the ball of the foot and
also the toes I like to hold that roughly for about three to
five seconds relax do it about five repetitions but you can
throw in as many repetitions as you like and then afterwards
what you're going to do is just switch over to the other foot
and repeat to make sure everything is kept in balance
So, let's take this one to the next level by now engaging some
more muscles especially with our calves to help improve
circulation. So, I'm going to do what is known as a toe heel
rocker. It's a very straightforward movement. This
one you can pretty much do anytime, anywhere including at
work if you ever feel cramping going on in your legs or you
just need to get again some more circulation going
downward. So, the movement is going to be pretty much putting
our leg weight into our heels and then raising our toes
upward towards the ceiling as much as we can. You're going to
feel a really good activation of the muscles right here over
the shin going down into the ankle. I like to hold this for
a brief second and now what we're going to do is the
opposite. We're going to place all of our leg weight onto the
ball of our feet and then lift our heels upward towards the
ceiling. This time around, you're going to feel it over
the calf. So, we're focusing both on the front and the back
with this one of the leg I should say. It's a really good
exercise. But what I like to do is put in a rocking motion with
it to help just kind of get more blood flow and pump blood
flow in and improve circulation. So, what I'm going
to do is just hold that for a brief second and then switch
over towards the other position. So, it kind of looks
just like this. Just a nice rocking motion of lifting my
toes up and then switching over to raising my heels. I like to
do this for about 10 to 15 times and with each repetition,
try to build into it just a little bit more. It feels
pretty good and you want to throw in some more repetitions,
you can throw in as many as you like. So, the last position
that we're going to do is going to challenge our calves a
little bit more. This is going to actually help build some
strength in our legs and ankles but also will help improve
blood flow and circulation. So, we're going to use our tennis
ball again for this one. This time around, I'm going to put
the tennis ball right between my heels and then I'm going to
gently press into the ball with my heels to make sure it
doesn't slip out. From there, I'm going to place all of my
leg weight onto the balls of my feet again and then I'm just
going to slowly raise my heels upward towards the ceiling
while squeezing the ball at the same time. You're really going
to feel it fire into the calves right here. This is a great
exercise. I like to hold this one comfortably for 5 seconds.
Relax and then repeat this 110 times. If it feels like you
have a little bit more energy, you can always throw in another
set or two but this is a great X exercise that you can do
throughout the day. Here's an easy exercise that can help
improve circulation that you can do in bed or on a floor.
Just lie flat on your back like this. Start off by
straightening your legs like this and then pointing your
toes away from you as much as you can. It's kind of like
pressing into a gas pedal. You should feel a gentle activation
of the muscles around the calves, into the ankles, and
the feet. If you would like to intensify this way you can do
with your toes is curl them downward like this but do this
very very slowly because if you go too quickly with it, it can
cause a foot cramp, definitely not what we want. You're going
to hold this for a second or two and then what you're going
to do is the opposite. Go in reverse. Bring your toes
backward like this. You're going to feel the muscles get
hit just a little bit differently. Again, we're going
to hold this for a second or two. From there, we're going to
do a pumping motion going forward and backward like this.
We're really trying to drive that blood flow in with this
pumping motion. I like to do this 15 times in both
directions but if it feels like you need a little bit more, you
can always throw in another set or two. From here, what we're
going to do is a different motion to target the muscles
just a little bit differently. So, I'm going to have my toes
upward towards the ceiling and we're going to do what is known
as a windshield wiper. So, we're going to take our feet
towards one side as much as we can, hold that for a second and
then, we're going to go towards the other side. Again, just
like a windshield wiper. Do this 15 in both directions.
Now, let's take this one to the next level and target some more
muscles throughout the legs. What we're going to do is bend
our knees and then slide our heels back towards us like
this. We're then going to put our leg weight into our heels
and then we're going to drive our toes upward towards the
ceiling as much as we can. You should really feel it around
the calves right down here. We're going to hold this for a
second or two and then we're going to go in reverse. We're
going to place our leg weight into the ball of our lift our
heels upward towards the ceiling again we're going to do
a pumping motion going up like this and then switching over
towards our heels nice and slowly for about 15 repetitions
in both directions so now we're going to take it to even the
next level and engage the muscles around our thighs so
we're going to bend our knees roughly at 90° and then slowly
bring your knees towards your chest until you feel just a
gentle activation of the muscles around the front of
your thighs. This will include the hip flexors. We're going to
hold this position and now do a similar motion with our feet
and our ankles. So, we're going to press away like this,
pointing our toes away from us, holding that for a brief second
and then, bringing them back like this, that nice pumping
motion for 15 repetitions in both directions and then, we're
going to build into our windshield wiper but go through
all of these motions. If any helps you out a little bit
more, you can always throw more repetitions in and this is a
great that you can do daily. So, let's build off that last
exercise by doing one that's going to really help improve
circulation all the way into our toes. This is known as toe
scrunches and again, it can be done in bed or on a floor.
We're just going to need something like a towel. You can
use a pillowcase even your bed sheet. Just place it at the
edge of your bed. To get into position, we're going to have
our heel off of that object. The rest of the foot is going
to be resting over it just like this. During the exercise,
we're going to gently press our heel into the bed of the floor
and make sure that it doesn't slip or lift up from there what
we're going to do is treat our foot kind of like a claw we're
going to spread our toes out as much as we can and then we're
going to curl downward grip and hook into that object that
we're using and then lift it up towards the ceiling as much as
we can you should feel a ton start to fire around the foot
and the toes you want to hold this comfortably for about two
to three seconds you're going to release it and then you're
going to repeat this over and over again for 10 to 15 times
and with each repetition try to build into it just a little bit
more afterwards if it feels like you have a little bit more
energy you can always throw in another set or two just make
sure to switch over towards the other side and repeat to keep
everything imbalance if the exercises help please support
the channel by giving this video a like and maybe
subscribing to if you have any comments questions, please
leave them below. I'll get back to you as soon as I can. Thanks
for watching.
