Sitting Leg Exercises

Even if you’re confined to a desk at work, there are exercises you can perform while sitting that can help keep blood flowing in your lower legs, reducing your chances of developing deep vein thrombosis (DVT):

Ankle Rolls: This simple exercise involves lifting your feet off the ground and rotating the in a circular motion for 15 seconds, then reversing the direction, repeating for several minutes as you are able.

Foot Pumps: This exercise involves placing both feet flat on the floor. First, keeping the heels of your feet on the floor, flex the front of your foot upward to stretch it, then lower your toes and flex the heel of your foot off the ground, keeping each suspended for about 30 seconds.

Knee Lifts: To keep circulation going, lift one leg at a time, with the knee bent, and touch your knee to your chest (or lift your leg as high as you are able). Repeat this motion 20-30 times for each leg when sitting for long periods of time.

Forward Stretch: From your chair, lean forward and touch or reach for your ankles, holding the position for 10-15 seconds to stretch out your torso.

Toe Points: Flex your toes so that they are pointed toward your head, stretching your calf muscles, then relax your legs. Repeat 15 times, holding the position for 10 seconds at a time.

Sitting Arm Exercises

While most DVTs develop in the thighs and lower legs, you also should pay attention to your arms, where clots can form. In addition to pulling your hands off the keyboard, raising your arms and stretching, there are other exercises you can perform at your desk that will keep your blood flowing: