Swelling of the legs and arms is a common problem after long flights, sedentary work or hot weather. Simple exercises that will help reduce fluid congestion and improve well-being.
1. Toe lifts
Stand up straight with your feet shoulder-width apart. Slowly get up on your toes and lower yourself. 15-20 repetitions.
2. Circular foot movements
While sitting or lying down, rotate your feet clockwise and counterclockwise. Repeat 10-15 times for each leg.
3. Easy calf stretching
Stand on a step with your heels hanging down. Lower and raise your heels 15-20 times.
4. Walk
Walking improves blood circulation. The Novaya Istra Resort has safe and scenic routes that are ideal for this.
5. Ankle massage
Gently massage your ankles in a circular motion, moving higher up the calves.
6. Yoga pose "feet up"
Lie on your back, lift your feet to a wall or a hill. Hold it for 3-5 minutes.
7. Clenching your toes
Squeeze and unclench your toes 10-15 times to activate small muscles and lymph flow.
Regular performance of these exercises along with walks and outdoor recreation significantly reduces swelling and improves overall well-being.
