Exercises For Blood Circulation In the Legs

Have you noticed numbness or pain in your legs while sitting at your office desk or during sleep? If yes, you’ve developed an altered circulation mechanism that may cause hindrance in the blood supply to your leg muscle. It can be due to a sedentary lifestyle, poor posture, or the prevalence of arterial or venous diseases. Moreover, conventional medical treatments are available to treat this condition, but exercises relieve improper blood flow to your limbs. However, what are the exercises for blood circulation in the legs?

Keep reading as this article will share the step-by-step guide to performing effective exercises to help circulation in the legs.

8 Effective Exercises For Blood Circulation In the Legs

Following are a few of the exercises that help to boost your blood circulation to your legs and provide instant relief from pain and numbness:

Ankle Pumps

Ankle pump exercise helps to stimulate movement of your calf muscles, which play a pivotal role in maintaining circulation to your legs. Follow these steps to perform ankle pumps:

  • Lie down straight on a flat surface or mattress.
  • Then, bend your foot inwards and outwards so the toes point towards your head and away from your head.
  • Perform 3 sets of this exercise daily. Each set contains 10 repetitions.

Ankle Circumduction

Ankle circumduction exercises facilitate the movements of the ankle joint in all angles and help the blood to reach your feet. To do this exercise, you need to follow these steps:

  • Sit comfortably on a chair with your feet resting on the ground.
  • Now, lift your right foot off the ground and move your foot in clockwise and counterclockwise directions.
  • Perform the same movement on the left foot.
  • Do 3 sets of this exercise daily. Each set includes 10 repetitions.

Heel Slides

Heel slides are among the key exercises for blood circulation in the legs. It targets the movement of the knee flexor and extensor muscles to stimulate the circulation of lower limbs. Perform these steps to do heel slides:

  • Lie on a straight surface or mattress with feet straight
  • Now, slowly drag your heels on the surface to bend your knee
  • Then, extend your knee to resume the original position 
  • Remember not to lift your feet off the ground during this movement 
  • Practice 3 sets of this exercise daily. Each set consists of 10 repetitions.

Straight Leg Raise (SLR)

Straight leg raise exercises are often prescribed when you’ve tight hip extensor muscles. This exercise primarily stretches your hamstring muscles to boost circulation in your lower limbs. Repeat these steps to do a straight leg raise exercise:

  • Take a mattress or yoga mat. Lie down on your back and keep your limbs straight.
  • Now, move your leg upwards so that your toes face the ceiling. 
  • Keep flexing your leg without bending your knee.
  • Hold this position for at least 15 to 30 seconds.
  • Do 3 sets of straight leg raises every day. Each set includes 5 repetitions.

Heel Raise

Heel raises are among the most desired exercises for blood circulation in the legs. It stimulates contraction in your calf muscles to boost blood supply to your lower limbs. These steps help you to do heel raises:

  • Stand on a firm surface. 
  • Take your toes off the ground or maintain a standing position while putting pressure on your heel.
  • Hold this position for at least 5 seconds.
  • Remember to keep your back an inch or two away from the wall for support if you lose balance.
  • Perform 3 sets of this exercise daily. Each set consists of 10 to 15 repetitions.

Toe Standing

Toe standing helps to strengthen the muscles of the legs. By doing so, it allows them to cause contraction, which facilitates circulation to your feet. Follow these steps to perform toe standing.

  • Stand straight on a flat surface.
  • Then, put weight on your toes and stand on them while your heels remain off the ground.
  • Maintain this position for 5 seconds.
  • Practice 3 sets of this exercise daily. Each set includes 10 to 15 repetitions.

Hip Abduction and Adduction

Hip abduction and adduction are physiological movements often performed as exercises for blood circulation in the legs. It consists of the following steps:

  • Lie down on a mattress or flat surface with both your knees straight.
  • Keep left knee in place while moving right knee outwards from your body 
  • Then, bring the right knee inwards to resume the original position
  • Do the same movement on the left knee
  • Practice 3 sets of this exercise daily. Each set includes 10 to 15 repetitions


The squat exercise is structured to strengthen your lower limb muscles, including the quadriceps, hamstring, and gluteal muscles. This exercise generates strong contractions in these muscles that promote leg circulation. Follow these steps to carry out squats exercise:

  • Stand with your knee straightened and back supported by the wall. 
  • Then, take a one-hand distance between both your feet and rotate your toes slightly outside so your knees are diagonally placed.
  • Then, cross both arms over your chest and bend your knees by 10 to 15 degrees initially, with your back supported.
  • Hold this posture for 5 seconds, then extend your knees to return to the original position.
  • Perform 3 sets of this exercise daily. Each set consists of 5 repetitions.

How to Improve Blood Circulation in legs while Sleeping?

You can improve blood circulation in your legs during sleeping by placing your feet on a stack of pillows. It drains the blood back to the heart with the help of gravity and doesn’t allow blood to pool in your limbs. 

Effective Therapy To Improve Your Leg Circulation in NYC

Are you tired of waking up in the middle of your sleep due to numbness and improper circulation in your limbs?

If yes, you have come to the right place. At MOCEAN Longevity Center in NYC, we have a team of experienced physiotherapists who correct your problems by recommending exercises for blood circulation. 


We don’t believe in using artificial and invasive surgeries to treat your condition. We utilize state-of-the-art equipment and natural medicinal therapies to heal your condition once and for all. 

So, no more interrupted sleep due to inadequate circulation to your leg. 

The Bottom Line

Many conditions, including diabetes, calcium deficiency, and arterial and venous disorders, cause altered circulation in your leg muscles. Performing exercises for leg circulation regularly helps to improve your condition. However, you must seek consultation from your healthcare provider before starting an exercise regime. 

Book an appointment at our wellness center in NYC to get rid of altered circulation in your legs. 

Then we create a health plan tailored to your needs.

Based on the results, we develop a personalized treatment plan for each individual to promote optimal health. With 1-on-1 consultations, cutting-edge technology, and a team of experts who care about getting you better, MOCEAN offers you a comprehensive road map on how to become the healthiest version of yourself.