Pain Free Working
Exercises

3 Exercises for Leg Circulation

Did you know that something as seemingly harmless as sitting can cause blood clots in your legs?

When your body’s inactive during travel, bed rest, as well as sitting at the desk all day, there’s a chance you could develop DVT, also known as Deep Vein Thrombosis, which causes blood clots.

To decrease the risk of blood clots, you need to promote blood flow while seated at your desk.

Here are 3 exercises to improve circulation in your legs while typing away at your computer.

Heel & Toe Raises

Sit up with your feet flat on the ground. Start off by raising your heels off the ground but still keeping your toes on the ground. Think of this as a seated variation of calf raises. Hold for the count of 3, then lower your heels back to the ground. Point your toes to the ceiling without raising your heels for the count of 3. Repeat the heel and toe raises for 10 reps.

Ankle Rotations

Sit up straight with your feet flat on the ground. Raise your right heel while keeping your right toes on the ground. Slowly rotate your right ankle clockwise for 30 seconds, then rotate counterclockwise for 30 seconds. Bring your right heel down, then repeat rotations on your left side.

Variation: Do rotations on both ankles simultaneously.

Seated High Knees

Sit with a straight back and flat feet on the ground. Flex your quads/thighs, then lift your right knee towards your chest, still maintaining tight quads. Hold your knee at your chest for 15 seconds. Bring your right leg back down to the ground, and repeat for 20 reps. Repeat on your left side.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.