The 3:3:10 Method: 3 Exercises to Improve Leg Circulation

Your veins rely on muscle movement to push used blood back up to the heart against gravity. This simple $3 \text{- to } 4 \text{-minute}$ routine strengthens those muscle pumps to lighten your legs.

Exercise 1: Elevated Ankle Pumps (Seated)

This exercise addresses the problem of blood pooling that occurs from sitting with your feet on the ground for too long. Elevating your feet helps gravity assist the blood flow back toward your heart.

1. Position: Sit comfortably and place your feet on a second chair, ottoman, or armrest. Place pillows under your calves for support.

2. Action: Perform the "gas pedal" motion: push your toes down (point them away from you), then pull them back up toward your nose.

3. Repetitions: Do 10 repetitions at a good, steady pace.

4. Sets: Repeat this action 3 times, taking a short $10\text{-second}$ break between each set of $10$.

Exercise 2: Elevated Lying Ankle Pumps (Reclined)

Lifting your legs above your heart is a powerful technique for quickly reducing swelling and improving blood flow, often called the "Z-line" position.

1. Position: Lie down on a comfortable surface (like a bed or couch). Place your feet on a chair, stool, or the edge of a couch so that your knees are above your stomach, forming a slight "Z" shape with your body.

2. Action: Perform the same ankle pump motion: push your toes away, then pull them back up toward your nose.

3. Repetitions: Do 10 repetitions.

4. Sets: Repeat this action 3 times.

This reclined position is also beneficial for people over 60 who deal with lower back pain or sciatica, as it gently relaxes the spine.

Exercise 3: Standing Calf Raises

Your calf muscles are arguably the most critical "muscle pump," acting as a "second heart" for your legs. Strengthening them is essential for efficient venous return.

1. Position: Stand facing a sturdy object (like a wall or counter) and hold on for balance. Place the balls of your feet on the edge of a step or thick book.

2. Action: Lift your heels up high until you are on the balls of your feet, then slowly lower them below the level of the step for a full stretch.

3. Repetitions: Do 10 repetitions.

4. Sets: Repeat this action 3 times.

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Putting It All Together: The 3:3:10 Routine

The 3:3:10 routine means:

• 3 Exercises

• 3 Sets of each exercise

• 10 Repetitions per set

You can choose to do all three sets of one exercise before moving to the next, or you can perform them in a circuit: one set of Exercise 1, one set of Exercise 2, one set of Exercise 3, and then repeat that entire sequence two more times.

Consistency is key. By incorporating this simple, $3 \text{- to } 4 \text{-minute}$ routine into your day, you can quickly release pressure in your veins and enjoy lighter, healthier, and more comfortable legs.