Exercises in the lying position Flexion and extension of the ankle joint: Lie on your back on a bed or exercise table, straighten your legs, raise your left leg off the bed about 30-50 degrees, then practice stretching the ankle joint, then flex the ankle joint to the maximum 10-15 times. Bring the left leg back to the starting position, and do the same for the right leg. Rotate the ankle joint: Lie on your back on a bed or exercise table, straighten your legs, raise your left leg off the bed about 30-50 degrees, then practice rotating the ankle joint from right to left and then from left to right 10-15 times. Bring the left leg back to the starting position and then do the same with the right leg. Cross your legs: Lie on your back on a bed or exercise table, straighten your legs, then lift your legs off the bed and practice crossing the left leg over the right leg and then the right leg over the left leg alternately 10-15 times. Then bring your legs back to their original position on the bed. Cycling: Lie on your back on a bed or exercise table, raise your legs off the bed, flex your hips and knees, then practice like pedaling a bicycle with both legs 10-15 times. Then bring your legs back to the original position on the bed. Exercises in the sitting position Leg lift: The practitioner sits on a chair of appropriate height, with both feet close to the floor, ankle joints, knee joints, and hip joints perpendicular; straight back; Body weight is evenly distributed on both buttocks and legs. Then alternately lift the right foot off the floor, straighten the right leg, then bring the right leg back to the starting position, do the same with the left leg, 10-15 times each, then practice with both foot. Tiptoe: The practitioner sits on a chair with the appropriate height as in the exercise above, then performs heel-to-toe exercises, alternating left and right legs, then both legs at the same time, doing 10-15 reps as follows: so. Flexion and extension of the ankle joint: The practitioner sits on a chair as in the above exercise, then lifts the left leg off the floor, straightens it, then exercises to flex and extend the left ankle joint to the maximum (full range of motion) 10-15 times, then bring the left leg Return to the original position, repeat the same exercise for the right leg 10-15 times. Rotate the ankle joint: The practitioner sits on a chair, feet are placed on the floor about 20 cm apart, then lifts the toes of the right foot off the floor with only the heel close to the floor and then rotates the ankle joint inward and outward from 10-15 reps, then do the same for the left leg and both legs. Bend and stretch the legs alternately: The practitioner sits on a chair, then alternately lifts each leg off the floor, flexes the ankle joint, knee joint, and hip joint, then straightens that leg, bringing it back to the original position, continue like this 10- 15 times, do the same with the other leg. Practice 2-3 times a day. Exercises can help reduce varicose veins and prevent complications. Exercises in the standing position Flexion and extension of the ankle joint: The patient stands, lifts one leg off the floor, and then exercises to flex and extend the ankle joint to the maximum from 10-15 times. Stand back to the starting position, lift the other foot off the floor and perform the same exercise as with the leg. Rotate the ankle joint: The patient stands, lifts one leg off the floor, straightens that leg, then exercises to rotate the ankle joint from the inside to the outside and from the outside to the inside for 10-15 times, then return the foot to the original position on the floor and continue. Do the same exercise for the other leg. Exercise 2-3 times a week. Raise your feet in place: The patient stands, then takes 15-20 steps in place by making the steps higher than usual. Sit down and stand on tiptoes: The patient stands upright, can hold onto something nearby if needed, then sits down as if half squatting, then straightens up again, then tiptoes to stand on top of the toes, and then Sit down, repeat 10-15 times. Toe-walking: The patient stands upright, then raises both heels to stand on the toes, then walks about 15-20 steps with the toes (toes). Walking on heels: The patient stands upright, then raises the toes to stand on both heels, then walks about 15-20 steps on the heels. If you have to stand for a long time from 30 minutes to 1 hour, you should do the above exercises 1 time. Exercises can help reduce varicose veins and prevent complications. Exercises should be done regularly, gently, with full range of motion; Do not rush, do not hold your breath while practicing. Practice 2-3 times a day. Other exercises In addition to the above exercises, forms of exercise such as swimming, walking, brisk walking, jogging, aerobics, dancing, are also very good for health and also for the vascular system.

1. Wear tight skirts and high heels: A pencil skirt can make you seductive, but it can also cause back pain. Tight skirts limit movement at the hips, straining the spine. Similarly, when you wear high heels, too, the habit of high heels causes your legs to drop unnaturally, causing the lower back muscles to move. To avoid back pain, choose comfortable skirts and shoes with soles less than 2 cm high. 2. Regularly drink carbonated soft drinks: This daily routine can lead to kidney stones and cause severe lower back pain. Carbonated beverages can also lead to air trapped in the digestive system and put pressure on the spine. If you have back pain after drinking carbonated water, you should try drinking more water. 3. Stress, anxiety: When your body releases stress hormones, it causes muscles to instinctively tighten. Tension will lead to pain in your neck, shoulders, and back. Studies have shown that relaxation can effectively improve back pain. 4. Using inappropriate sleeping pillows: Sleeping pillows too high make you feel comfortable, but also potentially causing back pain. Most pillows put your head in an unnatural position, which puts pressure on your neck and spine, causing pain and poor sleep. 5. Wash dishes in the wrong position: Bending over when washing dishes can put pressure on the lower back, causing the muscles in this area to stretch.When you maintain this position for a few minutes, you may experience frequent back pain. To avoid straining your lower back, place one leg on a small chair. 6. Regularly take the stairs: Although taking the stairs is considered a healthy habit, this is not the exercise method to maintain the best shape if you are suffering from low back pain. People with knee or back pain should consult their doctor before exercising by climbing stairs. 7. Reading in bed: The habit of reading a few pages on the bed before bed can lead to stiff shoulders and back. Sitting with your back in bed reading a book can strain your spine and lower back muscles, leading to soreness. Photo: BS. Invite readers to follow the video “Homework helps improve physique”. Source: TV Blue.