- Place a ball under the sole of your foot.
- Apply moderate pressure and roll slowly from heel to toes.
- Maintain a continuous and controlled movement.
Why it works:
The sole of the foot contains numerous nerve endings. By stimulating them, the muscles and fascia of the leg are relaxed, favoring the movement of accumulated fluid.
Duration:
Between 45 seconds and 1 minute for each foot.
Alternatives:
If you don’t have a ball, you can use a tightly closed water bottle. If you’re looking for more firmness, a hard rubber ball is also helpful.
Exercise No. 2: Chair Squat
This movement uses the large muscles of the thighs as a real circulatory pump.
How to do it:
- Stand in front of a chair, with your feet shoulder-width apart.
- Keep your chest up.
- Baja lentamente hasta tocar apenas el asiento con los glúteos.
- Vuelve a subir de inmediato.
- Extiende los brazos al frente para mantener el equilibrio.
Repeticiones:
Realiza entre 10 y 12 repeticiones, con un ritmo controlado.
Adapted version:
