An estimated 100,000 people die yearly from deep vein thrombosis or a pulmonary embolism -- many without any warning signs, according to a Centers for Disease Control and Prevention report. Deep vein thrombosis or DVT is a condition that occurs when a blood clot forms in a large vein, often in your legs. Exercises targeting the calf and thigh muscles can improve blood flow to the heart while upper body exercises boost circulation to help prevent the life-threatening condition.
Neck Roll
Relax your shoulders and neck. Gently drop your neck toward your chest. Keeping your chin down and your nose pointed toward the floor, slightly roll your head to your right side. From there, slowly roll your head to your left side and back. Feel the stretch in the back of your neck and repeat.
Shoulder Roll
With your shoulders straight, gently roll your shoulders forward past your ears. Then roll your shoulders backward and downward, pulling your shoulders down. Keep your head straight as you roll your shoulders.
Cross-Legged Hang
Sit up straight and cross your right leg over your left leg. Slowly lean forward and gently lower your head toward the floor, letting your arms fall in front of you. Feeling a stretch in your back and spine, hold the position for four seconds. Then, slowly lift your body toward the starting position and repeat the exercise.
Knee Lifts
Sit in a chair with your feet flat on the floor and knees bent. Contract your thigh muscles and slowly raise your right leg. Hold the position for three seconds before gently lowering your leg. Repeat the exercise with your left leg.
Knee To Chest
Sit forward in a chair with your feet on the floor. Clasp your hands and place them under your left knee. Slowly lift your left leg as far as possible toward your chest. Hold the position for 10 to 15 seconds before gently lowering your leg. Repeat with the other leg.
Foot Lifts
With your feet flat on the floor, lift up the toes of both feet as high as possible, keeping your heels on the ground. Lower and repeat. Next, keeping the balls of your feet and toes on the ground, slowly lift your heels of the ground. Lower and repeat. The routine exercises your lower calf muscles.
Ankle Rotations
Begin with your feet flat on the floor. Keeping your knees bent, lift both feet off the floor and move your feet in a circular clockwise motion. Then, move your feet in a counterclockwise motion. Aim to make the largest circles possible with your feet, rotating your feet only at your ankle. Rest and repeat 10 times.
References
- Centers For Disease Control and Prevention; Are You At Risk for Deep Vein Thrombosis; September 2010
- NHS Choices: Preventing DVT When You Travel
- WakeMed: Preventing Deep Vein Thrombosis After Surgery
- American Council on Exercise: How to Avoid Deep Vein Thrombosis on Long Plane Flights
- MayoClinic.com; Deep Vein Thrombosis; August 2009
- MyDr.com.au: DVT and Flying
