hi folks I'm Bob Schrupp physical therapist. I'm Brad Heineck physical therapist
Together we are the most famous physical therapist on the internet. In our opinion of course Bob Devon
Seven best exercises to increase blood flow and circulation to your legs and feet
these are some things that are not evident to a lot of people I don't think
a lot of people realize that if they're not getting a lot of flow to their legs
you need to actually exercise and in order to get more perfusion of blood to
the muscles right blood contraction and relax and relaxation is part of the key
to get fluid and that blood moving right and also stretching well we're gonna
show you a bunch of things you can try if you are new to our channel by the way
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the bed alright the first one Brad let's talk about the first one this is the
easiest one this is the one that everybody can do all right just you got
to incorporate some walking into your life the more what you can walk the more
you're gonna get blood flowing to the extremities the feet and a lots of for
some people it's uncomfortable because they might have what is called
claudication sure where there's actually they walk so far and they start getting
pain in their calves because the Bloods not flowing like it should right and
what you want to do is walk up to that point and then try to go a little
further we every day sir can because eventually again you you hope that
eventually you're gonna get more blood flow to the muscles by exercising right
and then with these other exercises and stretches that should help increase the
ability to walk for it right next one brad is very simple you're just going to
do some some bodyweight squats we call it you can just do it on the back of a
chair do you want to madame you bet right here you got me Lonnie
so you can do that you know hold a chair or whatever you need for balance okay
good posture though we like to do things with good posture so what I'm gonna I'm
gonna squat forward like this which is a common mistake but we're up tall and I'm
just a nice gentle squat go down as far as you feel comfortable yeah you can do
real shallow ones you don't I mean you could start out here believe me you're
getting all the muscles working even real shallow like this you know if you
happen to have pretty good leg strength you'll you're welcome to go down farther
as long as you feel comfortable you can do 10 to 15 of these I mean everything
feels good you know you get the circulation going in these large muscle
group try to keep the knees behind the foot I mean right right yeah go ahead
we're saying here is we preach this constantly but if we run a plumb line
there it's better on your knees if they don't go past the foot and that's in one
reason why we kind of like the ball on the wall don't we embrace her yeah
because do you want to throw it to me real quick that's gonna go get a ball
all right if you have one of these or if you don't by the way all the products
that we we love we always put down in our list below it sure amazon list in
the description but what's nice about this especially if you have a good grip
e shoes it's real easy to keep your knees behind the front of the foot with
this no this is how I do my do these almost every day just a good functional
strength anyone your back is protected it's just really easy to do my wife does
these every day I know what she does she wakes up in the
morning and in like five seconds later she's doing these really I'm like you
know I lay on the ground for a little bit I roll around trying to stretch and
she's like I'm just doing these things right oh wow so anyway the beauty of the
ball all right next one Brad this is one we all can do through all today - you're
gonna have to pan down here Lonnie sorry I'm over here now if you can look at my
feet all you're gonna do is going to raise your heels and then your raise
your toes throughout the day you should be doing these my fourth grade
teacher used to do these bread really yep I remember I just just really stuck
in my head it's like she's like my doctor told me I'm supposed to do these
because I'm having trouble with swelling and lack of circulation on my legs so
she do all today she'd be teaching and she'd be going up and down like this
amazing what sticks in your head yeah it is so she was a nice teacher oh good all
right I'm like my third grade teacher all right next one Brad is the foam
roller these work out really good for getting perfusion of blood into the
muscles Tom Brady his workout the t b12 I don't have the book here he uses
vibrating foam rollers okay today we got foam rollers from FEI which is we'll put
a little plug in for them fabrication enterprises inc I'll have a separate
link for them below if you are a physical therapist or occupational
therapist you should definitely get their catalogs or they've got a lot of
good they got a lot of good products and these are a couple of their foam rollers
this is under the can-do brand sure I like that name can do all right you can
do it yeah okay and this is actually their black rolls there and they wanted
to promote these two there's the kind of smaller these this one's pretty dense
isn't it yeah that's aggressive how about this one that's a little soft a
little bit yeah so which one are you gonna use today right well I'm going
with the pink okay yeah okay so fans don't worry I'm gonna start from the
from the ankle and we'll work up yeah this is a good one to do because a lot
of people have a lot of poor circulation in the calves don't ya so you're gonna
work that you can do yeah I should there you go you know if you want to get more
aggressive you go like this and that gives pretty aggressive you know if I
wasn't real tough I'd be hollering right now so I'm going back to here yeah
you're one of the toughest guys I know in this room oh yeah now you're right
there you might as well go right up to the hamstrings yeah hamstrings I'm gonna
cross my legs on that one right away and go like that probably with a oneness
narrow I would just do one leg at a time cuz it's not quite wide enough if I had
three foot one you had in your in your hand
yeah then I could do both legs a little more easily but it works works just fine
he's a nice compact you throw it into your bag you know sir gym bag or
whatever then I would yeah I would definitely do even these the the four
shin splints bread yep I'm gonna get there yeah I'm gonna get there you
rolling yeah so he's doing the front thigh and now
he's to get a little bit in the IT band even yeah you're not gonna go on the
shin bone but know that anterior tube so you're a little bit on this side I start
doing these by the way oh really yeah I did it this morning I did the
calf and I did that because I was getting a little bit of shin splints
yeah seems like it's really helped yeah now I have a lot of weight through my
other leg I'm not putting all my body weight down there cuz that would be a
little uncomfortable for me but it all depends on the individual palm rollers
you'd be surprised at how pliable they make the muscles and how quickly you can
move things along circulation moving all right next one is
the leg wedge bread I'm actually gonna have you lay down because you fit better
on it okay yeah I'll get you a pillow
mm got you a cervical pillow Oh fancy silky there we go alright what's nice
about the leg wedge it's a it's just a good one you know if you get your feet
up a little bit elevated so you the it's going to help prevent the swelling from
happening in the feet and and then when you're in this position it's a great
position to go ahead and do the ankle foot flexion at dorsiflexion and
plantarflexion and then circles to them now if
something about this leg wedge the contact it makes here really provides
comfort for that low back yeah we've said this many times it's just it's just
a weird sensation I didn't believe until Brad showed me this and and is that it
just feels really good on your back for summer right so so this is a great way
to take a nap or you know if you're trying to relax after a hard day of
being on your feet mmm get your feet off I've had one
patient had swelling problems he liked it but he also added a pillow on the end
on the end to it right under is Catherine even elevator
a little bit more sure provided that support gosh you're just talking about
all right the next one Brad is this is a machine that we use in all our clinics
oh yeah all five of our clinics actually six clinics actually and what we do is
we actually put a 2x4 underneath the front we don't need to do that right now
Brad but it just it puts it a little bit better angle these were designed it's an
elliptical machine and again we have a down below if you want to see what it
costs and usually around 80 bucks I think with free shipping right if yeah
somewhere in there yeah anyway it was designed to use
standing up but we use it with all of our patients sitting down and it's just
a really smooth glide right I mean it's just so it's just and you can see I'm
getting some my ankles going up and down like this flipping up and down so it's
just a great one for getting a little more circulation into your legs and feet
plus getting a little cardio a little exercise get the ankle the knees and a
little bit of hip yeah and there's a resistance knob on there if you want to
right and make it a little bit tougher but you know this is one you know I got
one of these for my mom and just puts in front of the TV it she just watches TV
and and sits there and the girl that works for us Rosie she's right now I had
just had a knee replacement and she does the same thing she just sits in front of
the TV and now you know if the person has stiff ankles that's when and
particularly with an elderly person that's when like Bob was talking about
you put in one or two two by fours under here to elevate it and it just makes
Italy's e'er for someone that's weak or has some tight joints to get it yeah
Brad actually is fabricated of these would what would you call pictures your
fixtures for all of ours and so on and all of our units that we have those it's
over there right now in fact we could get one but that sorry yeah anyway it
just works out really good in these are very durable we we're using them are
like six hours a day right and they go on for years for home use you're never
gonna have a problem alright the last one Brad is you can actually
you can stretch you want to stretch the muscles if you want if you can and you
can do that you know just manually or a lot of times we recommend this stretch
out strap this is a yoga strap what's nice about this so you can start
stretching the calf muscles and again you got the strap so it's really easy to
do and you can just put your hands through here like this and now I'm
stretching you know I express you have maybe a
Laura thright us in your hands and you can't grab on just you can use your
wrist pull you can go right in from this right into a hamstring stretch sure what
my hamsters a little yeah let's go this way
a little shaky there was I Brad right okay and then you could go into this
right maybe you could start doing this because you're kind of sleepy maybe you
could pull this strap off yeah be my transitioned out of bed you can lay on
your side like this and this maybe put it down further I'm gonna stretch the
front of my thigh so he's getting the quadricep so I'm taking one of the loops
here and I could go all the way I still get it wrong I'm gonna go like this
good stretch that way and the other ones we want to do with the strap rat or a
note that pretty much covers most of it four legs you guys can't get the major
muscles there so give it a try see which ones you like you don't need to do all
these by any means just pick out the ones that work for you start with maybe
just the walking and the body squats bodyweight squats and maybe the heels
and toes and then if you like move on to some of the other ones right they're all
gonna be effective and but again everyone's got their own particulars
thanks everybody for watching
you