Repeat this three times. So, you’ll do three sets of 10 reps. This gives you the “3:10” part of the 3:3:10 method.
➡️Exercise 2: Elevated Lying Ankle Pumps
For the second exercise, we’ll get those muscle pumps working while you’re lying down with your legs up. A recent study showed that lifting your legs above your heart can really make blood flow better and quickly reduce swelling.
Start by lying down on a comfortable surface with a pillow under your head.
Place your feet on a chair, the edge of a couch, or a stool.
Adjust your position until your knees are above your stomach area, making a “Z” shape with your body.
From here, do the same ankle pumps as before: 10 repetitions up and down.
Take a short break.
Repeat for three sets.
Many people over 60 find this “Z-line” position helpful because it not only helps with circulation but also relaxes your spine. This is great if you have lower back pain or sciatica pain. Anatomy
➡️Exercise 3: Standing Calf Raises
