From this article you will learn how to improve blood circulation at home. Special exercises, plant remedies, and lifestyle recommendations will be described.
Contents of the article:
- General recommendations
- Herbs
- Exercises
- Kinds of physical activity that are useful for blood circulation
If you notice that your hands and feet are freezing faster, you become more tired, often feel numbness in the limbs, in the evening and in the morningsyou have swelling, memory worsened - you have poor circulation. Often it is dangerous, because it is associated with cardiovascular diseases, which, if untreated, will progress and eventually lead to serious complications and even death. Therefore, always go to the cardiologist. If necessary, he will prescribe you treatment, but in addition to it you can use both home and folk methods.
Sometimes, poor blood circulation can be associated with sedentary and sedentary lifestyle or vegetovascular dystonia. In this case, to improve blood circulation, you will have enough of the methods described in the article.
Before using them, consult a cardiologist or a therapist.
General recommendations
To improve blood circulation in the body are useful:
- Contrast shower. It improves blood flow in both small and large vessels. If you have blood flow in your legs or hands, use contrasting hands or feet. This method is contraindicated in inflammatory diseases, including in cases of venous inflammation( phlebitis).
- Massage. It is effective in controlling blood stasis. Periodically take a course of massage of the whole body or "problem" areas: legs, collar zone.
- The right bed. Sleep on an orthopedic mattress, with a low comfortable pillow, put a small pillow and under your feet( this improves the venous outflow of blood from the legs, it is useful for the prevention of varicose veins and for its treatment).
- Comfortable shoes. The best option is special orthopedic footwear. Also good for the vessels of the legs and ordinary shoes with a low heel( 3-4 cm).Flat sole and high heel lead to overstrain in the legs and stagnation of blood in them.
- Active way of life. Take care of your favorite sport at the amateur level - and you prevent blood circulation problems.
- The correct water temperature. Do not drink cold water constantly, as this causes a vasospasm. The water should be at room temperature or slightly warm.
Herbs for improving blood circulation
Blood flow in the body can be activated with the help of herbs, which improve heart function and relieve vasospasm.
This is a great way to improve the blood circulation of the body.
Useful herbs for blood circulation:
| Plant | Recipe, admission scheme |
|---|---|
| Lucerne | Take 3 teaspoons of plant seeds. Pour 300 ml of boiling water. Insist 15-20 minutes. Drink half a cup of the drug 3 times a day. |
| Silkworm | Take 4 tablespoons of the crushed leaves of the plant. Pour a liter of warm water. Place the container on the fire. Wait until the water boils, and keep the container on fire for another 2-3 minutes after that. Wait until it cools down, and strain. Drink on the third part of the glass 3 times a day. |
| Hawthorn | Take 25 g of berries. Rasstolkite them. Pour 1 glass of hot water. Insist 3 hours. Take 4 times a day for 1 tbsp.l. |
Still useful folk remedies:
| Ingredients | Recipe how to take |
|---|---|
| Hawthorn - 1 tbsp.l. Mint - 0.5 tbsp.l. Oregano - 0.5 tbsp.l. Birch leaves - 1 tbsp.l. Flax seeds - 0.5 tbsp.l. Immortelle - 0.5 tbsp.l. | All ingredients, grind, then mix. Pour 1 liter of cold water. Put the container on a fire and bring to a boil. Remove from heat. Close the lid and leave for 2 hours. Strain. Take the third part of the glass 3 times a day. |
| Oak bark - 1 tsp. Wheat - 0.5 tsp. The sequence - 0,5 tsp. Willow branches - 1 tsp. St. John's wort - 0.5 tsp. Chestnut branches - 1 tsp. Chamomile - 0,5 tsp. | All ingredients must be crushed. Take the branches of chestnut, willow and oak bark. Pour 500 ml of water. Bring to a boil and then keep on a low heat for 30 minutes. Add all the other herbs. Insist for an hour. Take 50 ml 3 times a day after meals. |
The duration of treatment with any herbs should not exceed 1 month. Then take a break.
Before using any herbal remedies, consult a cardiologist and therapist, as they may have contraindications.
Exercises to improve blood circulation
If you have a sedentary job - be sure to include these exercises in your daily routine. Even if you do not yet have the symptoms described above, be sure that hypodynamia sooner or later leads to poor circulation.
Also, excessive pressure on certain parts of the body leads to impaired blood circulation. In this case, special exercises aimed at relaxation will help.
Exercises to stimulate blood circulation in capillaries
These are the smallest vessels in the body, and the blood flow in them is disturbed in the first place.
It is very easy to activate blood circulation in them - do short gymnastics twice a day.
| Exercise "Vibration" | Exercise "Fish" |
|---|---|
| Lie on your back, lift both hands and feet. Shake them gently for 1-2 minutes. | Lie on your back, keep your hands behind your head, pull your socks on yourself. Muscles of the whole body keep in suspense. Make small movements with your whole body from side to side, like a fish for 1-2 minutes. |
The second exercise not only improves blood circulation, but also relieves fatigue of the spine, accumulated for a day or for a night, if you always slept in one position.
Improve circulation in the vessels of the legs
Do this 1-2 times a day. It will help you to find strong and elastic vessels. It is also an effective method for the prevention and control of varicose veins and fatigue in the legs.
How to improve circulation in the legs:
| Slopes | Follow them, trying to touch the floor with your fingers or your entire palm. |
|---|---|
| Walking on the lap | It will be enough 30-60 seconds. |
| Lifting on toes | Perform 15-30 times, each time trying to climb higher. |
| Rotation with stops | 10-15 times clockwise and counterclockwise. |
| Standing on the toes and on the heels | Smoothly roll from the socks to the heels and vice versa. Repeat 5-10 times. |
| Bike | Perform for 2-3 minutes at an average or fast pace. |
| Scissors | Lie on your back. Raise the straight legs to 15-20 cm of the floor. Lift the left leg over the right leg. Then change the upper and lower legs in places. Repeat 10-20 times. |
Exercises to improve blood circulation in neck and head
They are useful for those who lead a sedentary lifestyle, since with a long sitting the cervical spine suffers most. They can be performed by those who already have cervical osteochondrosis.
Such exercises improve the blood supply to the brain, so help to relieve headaches, fatigue, improve memory. They also eliminate pain in the neck and a feeling of stiffness in it.
They can be performed many times a day. As soon as you feel discomfort in the neck or headache - get up and follow these exercises. Do all of them smoothly, feel the muscles of the neck. Linger in each position for 3-5 seconds.
A set of exercises that improves circulation in the neck and head:
- Head inclinations forward - press against the chest with your chin. And back - look at the ceiling.
- Turns of the head tilted to the chest to the shoulder( alternately right and left).
- Tilts to the right and left. You can complicate the exercise: tilt your head with your hand, while your head at this time resist your hand and strain the neck muscles.
- Rotate the head clockwise and counterclockwise.
- Machi kicks. Do not bend your knees when performing them. Keep your arms outstretched, straight, at the chest level.
- "Birch".Just stay in it for at least 1 minute.
Exercises for the normalization of blood circulation in the hands of
They are needed by those who quickly freeze their hands, who often feels numb in their hands. Also they are very useful to those who write a lot by hand. Help improve blood circulation in the hands and relieve tension in them.
Complex of exercises for blood circulation in hands:
- Pull your arms out in front of you. Shake your hands for 30 seconds.
- Lower your hands and shake them in half a minute.
- Squeeze your hands into fists. Then straighten your fingers sharply. Repeat 7-10 times.
- Perform the "Scissors" with your hands. Pull your arms out in front of you. Take the right hand to the left. Then change the lower and upper arms. Repeat 7-10 times.
- Pull out your hands at the seams. Lift them up through the sides. Lower to the starting position. Repeat 5-10 times.
To improve blood circulation in the small pelvis
This charge is especially useful for those who suffer from varicose veins of the pelvis, prostatitis, gynecological diseases. Before performing, it is advisable to consult a gynecologist or urologist.
Exercises:
- Lie on your back. Legs bend in the knees and put on the floor. Bend your knees, lower them to the floor. Ideally, the knees should touch the floor, but it will only work for those who have a good stretch. When you lower your knees as much as possible, stay in this position for 10-15 seconds. Then smoothly remove them, straighten your legs, rest. After rest, return your legs to their original position, and then proceed to repeat the exercise. The number of repetitions is 3-4 times.
- Sit on a chair. Relax. Take a deep breath in the stomach. In exhalation, draw in your stomach. Repeat 10-15 times.
- Lie on your back. Bend the knees at the knees to the floor. Hands stretch out at the seams. Raise the pelvis upward - tear the buttocks and lower back from the floor. Blades and head do not tear off the floor. For a few seconds, leave in this position. Return to the starting position. Repeat 5-10 times.
- Lying on your back or standing alternately tighten your knees bent at the knees to your chest. Repeat 7-10 times on each leg.
- Stand exactly, place your feet shoulder width apart. Perform 10 round movements of the pelvis in one direction and 10 in the other.
- Do the exercise "Bike" lying on your back.
Kinds of physical activity useful for blood circulation
The charge described above is the "necessary minimum" for vessels. And to get the best result in improving blood circulation, exercise 3-4 times a day more seriously.
Swimming, aqua aerobics, yoga are useful for strengthening blood vessels and stimulating blood flow.
Also for those who lead a sedentary lifestyle, walking, morning jogs, cycling are useful.