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0:00

INTRO

0:43

FLEXO EXTENSIÓN DE TOBILLOS

2:35

MOVER LOS DEDOS DE LOS PIES

3:12

EXTENSIÓN DE RODILLA EN FLEXIÓN DE CADERA DCH

4:39

CÍRCULOS CON LOS TOBILLO DCH

5:41

EXTENSIÓN DE RODILLA EN FLEXIÓN DE CADERA IZQ

6:56

CÍRCULOS CON LOS TOBILLO IZQ

7:42

EL PUENTE

9:30

ELEVAR LA PIERNA RECTA, PUNTA DEL PIE

12:40

TUMBADO BOCA ABAJO FLEXIÓN DE RODILLAS

13:57

SILLA EXTENSION DE RODILLA CON PIE

Los 5 mejores ejercicios para trabajar el gluteo medio

Los 5 mejores ejercicios para trabajar el gluteo medio

Channel: Fisioterapia a tu alcance

Starověká Sparta# doc. Michal Habaj# VDZ 26

Starověká Sparta# doc. Michal Habaj# VDZ 26

Channel: Včera, dnes a zítra

Václav III.# prof. Josef Žemlička# VDZ 31

Václav III.# prof. Josef Žemlička# VDZ 31

Channel: Včera, dnes a zítra

Полный разбор задач с векторами №2 ЕГЭ ПРОФИЛЬ 2024 | Профильная математика ЕГЭ 2024 | УМСКУЛ

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Channel: Профильная математика ЕГЭ Умскул

Pilates para principiantes, clase de iniciacion impartida por un fisioterapeuta

Pilates para principiantes, clase de iniciacion impartida por un fisioterapeuta

Channel: Fisioterapia a tu alcance

300 глаголов + Чтение и слушание: - Финский + Русский - (носитель языка)

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Channel: Learning Phrases with Chris & Friends

Русский язык. Приложение как вид определения.Дефис при приложении. Видеоурок

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El MEJOR ejercicio para la RECTIFICACION CERVICAL

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Channel: Fisioterapia a tu alcance

Esguince de muñeca o muñeca abierta, que es, causas, síntomas y tratamiento en fisioterapia

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Como eliminar papada con un simple ejercicio

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Channel: Fisioterapia a tu alcance

fisioterapia a tu alcance

como mejorar la circulación en las piernas

como mejorar la circulación en piernas

como mejorar la circulacion

ejercicios para mejorar la circulacion

ejercicios circulacion piernas

ejercicios circulacion sanguinea

ejercicios para la circulacion en adulto mayor

ejercicios para la circulacion de las piernas para personas...

ejercicios para mala circulacion en piernas

mala circulacion piernas

ejercicios para la pesadez de piernas

00:00:02

in your legs if you would like to improve

00:00:04

this feeling at the end of the day

00:00:08

you work all day on your feet and you always

00:00:10

notice your legs are tired today I bring you

00:00:14

a simple 20 minute routine that

00:00:17

will help you improve the circulation of your

00:00:19

legs by improving You can do these symptoms

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in the morning before

00:00:25

getting up or at night before

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going to bed. You will not need any

00:00:30

specific material, so let's go with

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the exercises. Access more than 500

00:00:36

videos through my application

00:00:38

downloaded in the upper

00:00:40

right corner of the screen. Lie on your

00:00:44

back, we are going to start with an

00:00:46

extremely simple exercise. Bring the

00:00:50

toes towards you and then bring

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the toes down

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towards you

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and down. Very simple, this

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movement activates the venous muscle in the buttocks,

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activates the gastrocnemius muscle, which will

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help. to send all the venous blood

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that we have in the legs to the

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thighs

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we say that the calf is our second

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heart since our heart pumps the

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blood to the extremities but

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once the blood is in the

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feet and legs it makes it returning

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towards the heart again the

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muscular contraction and the calf has an

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essential role in this venous return, which is

00:01:38

why moving your ankles in this

00:01:40

way, toe towards you, toe

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down, guarantees good

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contraction and activation of the calves.

00:01:47

and therefore a good pumping of the

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venous blood that has remained stagnant

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in the feet and legs,

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so simply perform movements

00:01:59

down and up for

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about a minute.

00:02:05

Additionally, you can also do

00:02:08

movements with your toes.

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This is another good one. movement to empty

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and pump all the blood that is

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in the muscles of the foot very

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well alternate between these two movements

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tips of the feet

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immobilization of the fingers

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I recommend you complete each of

00:02:41

them for one minute we have already

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completed the mobilization of the

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ankles let's go spend a little more time

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working on the movement of

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your toes

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very well, then

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lie down and bend your knees,

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raise one leg towards your chest and

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freeze just behind the

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knee, extend your leg and at the end

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of the journey when you can no longer reach it

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further take the tip of the foot towards

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you

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relax

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rest the knee

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the extension tip of the foot towards you

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relax we take two we are going to complete

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twelve per side

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3

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4 this exercise also activates

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again the fast muscle pomp of the

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calf helps us to favor

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venous return since we are in favor of

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gravity gravity is the biggest enemy

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of venous return and the circulation

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of the legs

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we have 7

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8

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9

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there is

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one left

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and 2

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additionally in this position we can

00:04:41

make circular movements with the

00:04:44

ankle very pleasant to continue

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with that emptying of blood the enohsa of the

00:04:50

foot and calf so

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you can simply do 10 circles to one side

00:04:57

[Music]

00:05:01

789

00:05:04

ten circles to the opposite side

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1

00:05:09

2

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[Music]

00:05:13

4

00:05:16

56

00:05:18

7

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8

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9

00:05:23

and 10 very well rest the leg

00:05:27

slowly on the ground compare the

00:05:30

sensations between the two legs,

00:05:32

surely the right leg that

00:05:34

we have already worked on is much less

00:05:37

heavy than the left. We are going to perform

00:05:40

the same two exercises with the

00:05:43

right leg. Remember, knee towards the

00:05:45

chest, stretch the leg as much as possible

00:05:48

and We bring the tip of the foot towards

00:05:51

you,

00:05:52

hold it for a few moments and lower it for 12

00:05:56

repetitions

00:05:59

2 noticing well how that gravity

00:06:03

helps us 3 and facilitates the venous return

00:06:07

the return of all that venous blood that

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has remained stagnant in the legs 4

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5

00:06:27

7

00:06:37

8

00:06:42

9 they

00:06:46

look good 2

00:06:50

11

00:06:55

12 and from there circular movements

00:06:58

with the ankle 10 outwards 2

00:07:05

4

00:07:06

5 6 7 8

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9

00:07:14

and 10 and 10 inwards 2

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3

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4

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5 6

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7

00:07:29

89 and today we slowly lower the leg,

00:07:34

rest it next to the

00:07:37

opposite leg and Next we attack the

00:07:40

very simple gluteal bridge again

00:07:43

we will find the glutes well as if

00:07:45

we wanted to keep a bill between

00:07:48

the buttocks and we raise the pelvis as

00:07:51

much as possible until forming a

00:07:54

straight line between the knees and the shoulders

00:07:59

work

00:08:01

touch the floor and rise again 12

00:08:04

repetitions

00:08:06

we carry out 2 this exercise equally against

00:08:10

the entire posterior muscle mass,

00:08:13

both hamstrings and glutes to

00:08:16

help again to bring back that

00:08:19

venous blood that we have already raised from the

00:08:21

calves to the thighs

00:08:24

4

00:08:31

we are going to complete 12 repetitions

00:08:35

6 for greater effectiveness of the

00:08:39

exercise you I recommend placing the

00:08:41

toes slightly

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outward so that the contraction of the

00:08:45

glutes is greater

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7

00:08:55

8

00:08:59

9

00:09:04

10

00:09:09

11

00:09:13

and 12 very well support the buttocks and

00:09:18

rest for a few moments

00:09:21

we have now worked all the muscles on

00:09:23

the back of the legs

00:09:26

Let's work on the

00:09:27

anterior part, stretch one of the legs, the

00:09:31

other leg is bent,

00:09:33

bring the tip of the foot towards you and

00:09:35

then raise the leg to about 45

00:09:39

degrees, hold it for a few moments and relax, this

00:09:43

works the entire front part of the thigh,

00:09:45

straight quadriceps. anterior and even

00:09:48

psoas which is a muscle that flexes the

00:09:51

hip and is located very deep in the

00:09:54

pelvis

00:09:56

we carry 2 we are going to complete 12

00:09:58

repetitions together

00:10:00

3

00:10:08

4

00:10:16

5 again without forgetting that tip of the foot

00:10:21

towards you that improves

00:10:25

6 the contraction of the quadriceps and

00:10:28

new activates the pump venous muscle 7

00:10:33

in the calf area

00:10:38

8

00:10:44

9

00:10:50

well

00:10:56

11

00:11:02

and 12

00:11:04

and we repeat another 12 repetitions

00:11:08

with the opposite leg toe toe

00:11:12

straight leg we raise 45 degrees

00:11:15

we hold for a few seconds

00:11:18

relax one

00:11:25

2

00:11:31

3

00:11:37

4

00:11:43

5

00:11:49

3

00:11:55

7

00:12:02

8 4 left

00:12:07

9

00:12:13

d

00:12:19

11

00:12:23

and 12

00:12:27

very well we place ourselves on our side and roll

00:12:31

until we are on the tooth

00:12:36

from this position flexing our

00:12:39

knees in this way and we are going

00:12:42

to make circles again with our ankles

00:12:45

inward 10 times 2

00:12:52

4

00:12:55

5

00:12:57

6

00:12:59

7 8

00:13:04

9

00:13:06

and 10 and then outwards

00:13:09

1

00:13:11

2

00:13:16

4

00:13:18

5

00:13:20

6

00:13:23

7

00:13:25

8

00:13:28

9

00:13:30

and days

00:13:32

you can very well take advantage of this position

00:13:34

to make small movements with your

00:13:37

thighs and calves to finish

00:13:40

loosening those legs and promoting

00:13:44

venous return

00:13:52

very well for the last exercise we are going to

00:13:54

need a chair, I already have my

00:13:58

chair, sit on it and do

00:14:01

some knee extensions, very

00:14:03

simple, simply stretch one leg,

00:14:05

bring your toes towards you as

00:14:08

we have done previously and keep

00:14:11

repeating with the opposite leg for a few seconds

00:14:14

until you complete 12

00:14:17

repetitions of each leg. which

00:14:19

gives us a total of 24.

00:14:22

We go with the second important thing to

00:14:24

keep the foot not up but

00:14:26

slightly tilted outwards for

00:14:28

greater activation of the

00:14:30

quadriceps muscle and internal expenditure.

00:14:34

We carry 2 4

00:15:06

5

00:15:16

6

00:15:36

8

00:15:44

9,

00:15:55

only two left,

00:16:03

11 and

00:16:13

12

00:16:19

and

00:16:21

What has appeared to you? Your legs are

00:16:24

lighter, right? Repeat the routine three

00:16:27

or four times a week to notice

00:16:30

longer-term effects and if you

00:16:33

work standing for much of the day,

00:16:35

access this other routine that will help you

00:16:38

strengthen your lower back area to avoid

00:16:41

discomfort during the day

00:16:45

if you have come this far it is because you

00:16:47

are liking the video because it is

00:16:48

being useful to you or because perhaps you are

00:16:50

in love with highlights subscribe so

00:16:53

you can watch it more often and share

00:16:56

the video with those who need it

00:16:58

if what you are looking for It is

00:17:00

personalized attention and an

00:17:02

exercise program to solve your injury.

00:17:05

You can contact me on my new

00:17:06

platform physiotherapy at your fingertips

00:17:08

dotcom so that I do not deal with your case

00:17:11

personally. Greetings and I hope to see you

00:17:14

in the next video.

Description:

Tienes problemas circulatorios o pesadez en las piernas y te gustaría mejorar esta sensación al final del día. Trabajas todo el día de pie y siempre notas las piernas cargadas. Hoy te traigo una rutina sencilla de 20 minutos que te ayudará a mejorar la circulación de las piernas mejorando estos síntomas. Puedes hacerlos por la mañana antes de levantarte o por la noche antes de acostarte, no necesitarás ningún material específico. 0:00 INTRO 0:43 FLEXO EXTENSIÓN DE TOBILLOS 2:35 MOVER LOS DEDOS DE LOS PIES 3:12 EXTENSIÓN DE RODILLA EN FLEXIÓN DE CADERA DCH 4:39 CÍRCULOS CON LOS TOBILLO DCH 5:41 EXTENSIÓN DE RODILLA EN FLEXIÓN DE CADERA IZQ 6:56 CÍRCULOS CON LOS TOBILLO IZQ 7:42 EL PUENTE 9:30 ELEVAR LA PIERNA RECTA, PUNTA DEL PIE 12:40TUMBADO BOCA ABAJO FLEXIÓN DE RODILLAS 13:57 SILLA EXTENSION DE RODILLA CON PIE ¿Qué te ha parecido? ¿Tienes las piernas más ligeras verdad? Repite la rutina 3 o 4 veces por semana. Para notar unos efectos a más largo plazo, y si trabajas de pie gran parte del día accede a esta otra rutina que te ayudará a fortalecer la zona lumbar para evitar molestias durante el día. Si has llegado hasta aquí es porque el vídeo te está gustando, porque te está siendo útil, o porque estas enamorado de esta calva, suscríbete para que puedas verla más a menudo, y comparte el vídeo con aquellos que lo necesiten. Si buscas es una atención personalizada, y un programa de ejercicios para dar solución a tu lesión, puedes contactarme en mi nueva plataforma, www.fisioterapiatualcance.com, para que me ocupe de tu caso personalmente. Un saludo, espero verte en el próximo vídeo.

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