If you’re largely sedentary, the lower-body muscle pump becomes underactive, slowing venous and lymphatic return from the legs, feet, and ankles. This contributes to swelling, stiffness, and a heavy sensation in the lower limbs. These movements are designed to be done from bed or a mat to both stimulate circulation and reawaken dormant muscles that haven’t been loading regularly. You can use body weight or Beginner Bands. Perform each for 30 to 60 seconds with slow, controlled movement to promot
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