PDFIt's excellent for the circulation in the lower leg. It also helps maintain freedom in the feet and ankles, and gently mobilizes the legs, up to the hips. It should be done whenever you have to sit still for long periods, especially during air travel.
Position: Lie on your back, with your legs straight and apart, either on a soft surface, or with your feet over the end of your bed. OR: sit with your legs stretched as far in front of you as possible.
Movement: Circle your feet, clockwise and anti-clockwise.
Repetitions and frequency: 10-20 times, 1-2 times a day.
After injury: Should be done as soon as possible without pain after foot and ankle injuries. In other leg injuries, this exercise should be done to help the circulation, as it prevents pooling and possible blood clots, and helps healing. For the same reason, it should be done if you have to spend time in bed because of illness or injury.
