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(HealthNewsDigest.com) – As you’re preparing for your next long-distance road trip, you might not be thinking about potential harmful effects of sitting for too long – such as deep vein thrombosis or blood clot formation. But remaining in the same position for extended periods of time can cause both of these. Symptoms include pain, swelling, redness, or a warm sensation in the affected area. The health experts at Envolve, an integrated healthcare solutions company, are pleased to share five exercises to help reduce your chances of experiencing blood clot formation and protect the health of you and your loved ones during your next getaway. But remember, these moves only work for passengers, so switch up the driver every so often so all vacationers can benefit!
1. Pull Knees. While you’re sitting, bend your left leg and hug your knee as close to your chest as possible. Keep your back straight, hold for 3-5 seconds and release to maximize results. Alternate with your other knee and repeat. Perform 3-5 sets of 10-12 repetitions every 2-3 hours to help with blood circulation.
2. Pump Feet. Place your feet flat on the car floor and raise your toes toward the ceiling. Hold for 10 seconds. Slowly lower your toes back down to the floor. Next, raise your heels and hold for 10 seconds. Alternate this toe-to-heel movement every 2-3 hours and perform 3-5 sets of 10 repetitions to get blood flowing in the lower part of your body.
3. Point Toes. If you’re feeling stiff and haven’t moved around in a couple of hours try an easy toe exercise to help with blood circulation. Lift both of your feet slightly off the ground and pretend your toes are a pencil as you “write” the alphabet or make different shapes like circles and squares!
4. Fall Forward. It’s most common for blood clots to form in your legs but it can also happen in your arms, pelvis, lungs, and brain. To help counter, keep both feet on the ground and slowly bend forward, trying to reach your ankles. Once in position, hold the stretch for 10 seconds and gradually return to your starting position. Perform 3-5 sets every 2-3 hours to maximize results.
5. Walk It Out. Simply moving around is one of the best ways to prevent clots from forming. Make frequent stops throughout your trip so you and your family are able to get out and stretch your legs. While you’re trying to make good time to your destination, doctors recommended stopping at least every two hours to move around. Make the stop double-duty and work in a bathroom or meal break so you don’t feel like you’re stopping too often.
About Envolve, Inc.®
Envolve, Inc.® is a family of health solutions, working together to make healthcare simpler, more effective and more accessible for everyone. As an agent for change in healthcare, Envolve is committed to transforming the health of the community, one person at a time. Envolve unifies specialty pharmacy, PBM, vision, dental,