In this article you will learn how to ankle pumps exercise, ankle pumps benefits, step-by-step instructions with VIDEO, tips & guidelines.
Prolonged sitting – whether at your desk or while watching T.V. – leads to poor blood circulation, tight muscles and stiff joints. All these affects your fitness & health.
Ankle pumps exercise is a great way to help prevent such damaging effects of prolonged sittings. You can do this exercise anywhere, even while sitting on a chair and need no equipment.
Ankle Pumps Exercise Benefits
- Improves blood circulation, and prevents formation of clots in the legs – which can be very dangerous.
- Prevents development of swelling and edema in the ankles, lower legs & knees, and if they have already occurred then reduce it.
- Stretches and strengthens your calves and shins.
- Maintains or improves ankles flexibility and range of motion.
- Prevents joints stiffness and muscles tightness in the lower legs.
How To Do Ankle Pumps – Correct Form & the Right Technique?
Following are the step-by-step instructions to maximize benefits of the ankle pumps:
Though you can do this exercise while sitting, we recommend that you do it in the supine (lying flat on your back) position to get the best results.
(i) Lie down comfortably flat on your back on a bed or an exercise mat. Make sure your legs are straight, but relaxed and not stretched. If you can’t lie flat on your back then you can do this exercise in a sitting position.
(ii) If you have swelling in the legs or suffering from edema, place pillows or a rolled blanket under your lower legs to elevate them slightly above your heart level.
(iii) Now slowly point your toes away from your head, and then pull them back towards your head.
(iv) Don’t hold your breath, keep breathing normally.
(v) Repeat theses movements 10 to 20 times with your both feet at the same time through their full range of motion available at a good slow pace.
(vi) You can do this exercise a few times every day.
Watch this video to learn how to do Ankle Pumps Exercise Perfectly:
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Personal Fitness Trainer & Nutrition Health Coach. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”