Exercise to reduce swelling and massage to eliminate leg edema

Detox and Weight Loss Practical Plan

□ Exercise to reduce swelling

To say goodbye to edema, in addition to diet and massage, spending half an hour each day doing some simple exercises can have a great effect.

Sitting

1. Stand upright with arms outstretched and hands clasped above your head. 2. Slowly inhale while sitting up straight, returning to the starting position. 3. Slowly exhale while leaning your upper body forward and down until it is parallel to the ground, keeping your shoulders and back straight, feeling the stale air being expelled from your chest.

Standing

Repeat the sitting motion, but maintain a standing posture.

tiptoeing exercise

Stand upright with your hands lightly holding the back of the chair, legs and feet together, standing on your tiptoes, and feel the tightening of your calves.

A practical plan for treating edema-related obesity: eliminate edema for the most effective results.

Air bicycle

Lie flat on your back, raise your arms and legs and swing them back and forth for 10 to 20 seconds to allow blood to flow back to the heart and at the same time enhance the expulsion of waste fluid from the limbs.

stretch your ankles

Sit upright with your shoulders and back straight, raise your legs and feet together parallel to the ground, and point your toes for about 5 seconds.

Detox and Weight Loss Practical Plan

Massage techniques to reduce leg swelling □

Many girls are troubled by swelling in their ankles. In fact, it's not just the ankles; the area above the knees is also prone to swelling!

Leg swelling is often caused by poor lymphatic drainage, which carries excess water from the body. To improve lymphatic flow, regular massage and increased metabolism are necessary to address the root cause of leg swelling. If the swelling is more pronounced above the knee, it may be due to hardening of the lymph nodes in the popliteal fossa behind the knee. Massaging these lymph nodes during massage will enhance the effect.

1. Grab your back ankle with your hand and move it towards the inside of your knee. Repeat with your left foot. Do this 5-10 times on each side.

2. Wrap your hands around your feet and press the instep with the pads of your thumbs. Press several times from the base of your toes to your ankle with a pressure that does not cause pain.

3. Grasp your knees with both hands and massage the area 10 centimeters above the knee. Repeat 10 times on each side.

4. Cover your calf with your palm and massage upwards from the ankle to the knee. Repeat on both legs, massaging several times on each.

A practical plan for treating edema-related obesity: eliminate edema for the most effective results.

(End of this section. The next page contains a practical plan for treating fat-type obesity.)