Now here’s one video that I’m going to put you through some excellent exercises but what makes this video unique everything that we’re going to do is going to require a towel and the best towel that we’re going to use is going to be a bath towel so we want something so big thinner the better not too thick but if you have only a thick towel it will work because we’ll make it work but when it comes to circulation we’re looking at oxygen oxygen from the heart getting into the feet the legs very
common neuropathies diabetes uh where we have vascular disease peripheral vascular disease circulatory problems possibly from uh people who have been smoking cigarettes the bottom line is we’re going to increase oxygen to your legs to your feet to your ankles this is the most important thing because this this is the farthest part from our heart it’s hard to get oxygen in here plus when we are having swelling in our legs a Dema in our ankles obviously that blood supply needs to get back to the heart but the trick is this the trick is that
when the muscles contract it squeezes on the veins arteries send blood to the periphery veins send the blood back up into the Torso into the heart to lungs so when we contract our calves our legs our muscles this swelling that’s pulling down into your feet and your ankles from gravity is going to make its way back up to the heart so we can get the circulation let turn over again so you don’t get those cramps that pain that burning that tingling that numbness so here we go I’m going to put you through
many different exercises I’ll tell you how long you need to do it I’ll go through each one briefly and then you can go to work put this to work and I promise you you’re going to see great results one of the most important things we can do is we’re going to do these exercises we’re going to do them all sitting you’re going to love that so the first thing you want to do is just shake your ankles like this up and down tap them together just do this for about a minute or two stamp your feet okay take your other foot and rub
the top of your other foot stimulating increase hyperia increase blood supply you go ahead and do the other one just like this and then you could take your plantar aspect or underneath the soles of the feet and rub them together like this now all this looks simple but guess what you are increasing so much blood circulation you’re utilizing muscles you don’t even realize you’re losing and you’re increasing heat heat means phasal dilation vessels are going to open up that’s the key open up the vessels so
you see what I’m doing here top of the foot other foot tap together the soles you can tap down like this stimulating this as we continue to open up those arteries those veins as things will start to work first thing we’re going to do is let’s take the towel you can fold it out however you want just like this put it down and I want you to take one foot you do both feet take one foot put it on the towel all I want you to do is this I want you to rub over the towel just like this back and forth spend about a minute or
two doing both feet you’re saying wow this looks silly huh but guess what when you’re rubbing over that towel what are you doing you’re creating heat you watch after about 20 30 seconds that towel that friction is going to create heat underneath your souls and as you create heat it’s increasing blood supply not only that the nerves that are under the feet peripheral neuropathy if you’re experiencing numbness you’re going to love this this is going to create heat it’s going to help rejuvenate regenerate
those nerves so it can start to repair and heal and do the other one you’re saying wow just rubbing my foot over a towel you will be amazed you will be shocked after about 15 20 seconds you say wow I never knew I could feel all that heat it’s not just a little heat it’s a lot of heat and that’s what we want want to increase that circulation open up those arteries and get those muscles to contract so we can get those that circulation back up to the heart excellent so now what I want you to do
is take the towel and let’s just roll it up the best we can and what we’re going to do now is put underneath the soles of our feet like this grab the towel however you like what I want you to do similar to what we just did on the ground let’s go ahead and fan it back and forth this is really easy and the beautiful thing about these exercises doesn’t require anything of running around hurting yourself exerting too much energy this is great for your circulation do this for about a minute creating more heat different stimuli to
different parts of the foot and then what I like you to do take the towel make sure it’s rolled up more you roll it up the better and you’re going to put it towards the front of the feet now okay underneath towards your toes and watch what I do now I want you to take the towel and pull it towards you lift your toes backwards you’re going to stretch the calves w we that feels good pull those toes front of your foot toward you and stretch it now what I want you to do I want you to take your toes put your heels down and push it
down towards the ground but I want you to resist go ahead push down to resist you’re working your calves here as you push down but you’re resisting now I want you to relax and stretch back again Let it Loose stretch the calves Let it Loose put the heels down push down with your toes a little resistance feel how you’re working those calves you’re strengthening your gastro agmus muscles pull it back stretch it and then you push back down Little Resistance oh wow you’re working your calves that’s what
you want you want to engage those muscles spend a couple minutes and do this exercise so now let’s take the towel keep it thin as you can get it put it where your toes are rub your put your toes over and as your toes are over that towel I want you to Crunch your toes and lift the towel up best you can go back down crunch the toes and try to move that towel go back down what you can also do you can bring it out in front of you put the toes over it and try to roll the towel towards you each kind you contract your toes like this watch me as
I roll it relax go over again squeeze it pull back you’re engaging all the plantar muscles underneath the feet extremely important very few people engaging these muscles and just spend a minute or so squeezing it under the toes grabbing it pulling it back you could even try to lift it up if you can but it’s going be a little hard because the Towes a little thick but utilize those toes because when you contract it when you Flex it all the muscles underneath the feet contract as well remember muscles contract squeezes on veins
pushes up that extra all the exudates those all the extra lymph bringing it back up to the heart so it can go through that circulatory system so now let’s do some windshield wipers yes going back and forth how do we do this well I want you to start mobilizing your legs a little bit so here’s a great idea for you you can use a pillow if you like but use your towel what I like to do is put the towel fold it over several times to where it’s nice and thick put it be between your knees like this and hold it
with one hand like this what I want you to do is you sit forward whatever is comfortable if you’re in a chair or a couch it doesn’t matter I want you to keep your feet on the planted on the floor and just go back and forth like this just this rocking motion you mobilize your hips your feet your legs everything is moving and this is a great little exercise because you got a lot of things moving in here great for circulation spend about a minute minute and a half and do these windshield wipers and lastly which is optional is
called the towel bicycle but you need to lie down and do this it’s very effective get the towel nice and straightened out like this you’ll lay on your back you’ll put the towel underneath your feet like this spread your feet out right hold on to it and just slightly like a little bicycle back and forth like this as you put a little resistance with your arms you have control like a puppet back and forth just like that pretty easy if you don’t have a bicycle and this will give you a little circulation actually raising your legs
up like this helps the edema all the swelling helps it all come back to the heart because you’re lifting your legs your feet above your heart spend about a minute two minutes you can spend longer if you like do this exercise it’s a great little exercise and I know that these exercises will definitely help you spend a little time pick those that seem to work out easiest for you but remember movement is the key when we contract those muscles we’re bringing that excessive edema swelling exudates all
the ly lymph that’s shouldn’t be there to get back up into the heart all the waste toxins do these exercises do it three four times a week do them daily if you like and I promise you you’re definitely going to see great great changes in your circulation I hope this video serves you well please share it with your friends and family and most important make it a great day I’m Dr Alan Mandel.
Here are the key points:
- Introduction and Tools: Dr. Mandel introduces exercises to improve leg and foot circulation using a bath towel, emphasizing the importance of increasing oxygen to the extremities due to common issues like neuropathies, diabetes, and peripheral vascular disease.
- Basic Exercises: Begin with simple movements like shaking and tapping the feet, rubbing the tops and soles of the feet to stimulate blood flow and heat generation, which helps in expanding blood vessels and improving circulation.
- Towel Techniques: Use a towel to rub under the feet and create heat, which enhances blood supply and nerve function. Roll the towel and perform stretching and resistance exercises to engage and strengthen the calves.
- Advanced Towel Exercises: Crunch and lift the towel with toes to engage plantar muscles and improve circulation. Implement additional movements like windshield wipers with a towel between knees for hip and leg mobility.
- Optional Towel Bicycle: For advanced exercise, lie on your back and use a towel to simulate a bicycle motion with your feet, which aids in reducing swelling by elevating the legs and promoting blood return to the heart.
Utilizing a towel as a simple yet effective tool can significantly enhance foot and leg circulation, particularly after a rigorous workout session. Following a day filled with exercises that engage the lower body, a towel can be employed for gentle stretching and massaging, which can help alleviate discomfort and promote better blood flow.
To begin, you might sit comfortably on the floor or on a chair or sofa, draping the towel around the arch of your foot while holding the ends. Gently pulling the towel towards you will provide a safe stretch for the calf muscles and Achilles tendon, aiding flexibility and circulation.
This stretch not only helps in loosening tight muscles but also encourages venous return, reducing the risk of developing varicose veins and minimizing swelling in the ankles and feet. Additionally, incorporating rhythmic movements with the towel can further enhance circulation. For instance, you can perform a “towel scrunch,” where you place a towel on the floor and use your toes to scrunch it up towards you.
This exercise engages the small muscles in the feet, stimulating blood flow and strengthening foot muscles, thus promoting overall leg health. Using the towel as a prop in various exercises, such as leg extensions or lateral leg raises, can facilitate a greater range of motion and improve circulation in the legs.
By engaging in these practices regularly, you not only support your muscle recovery post-workout but also cultivate a habit that promotes long-term circulation health, helping to keep your legs feeling light and energized! Remember, integrating such mindful practices into your routine can significantly impact your overall well-being, helping to prevent discomfort and enhance the vitality of your lower extremities.
