Leg edema, dare not wear short skirt to do spleen meridian leg exercise

As the weather gets warmer, many women tend to wear thin and short clothes, but there are also a few who are troubled by swelling and obesity in the lower body and stick to wearing long pants and long skirts, sighing at the cool shorts and short skirts. Traditional Chinese medicine believes that edema-type obesity is closely related to spleen deficiency. If you want to improve the swelling of the lower body, doing spleen meridian stretching exercises on the inner side of the calves and thighs every day can also have a good effect in reducing edema.

Step 1: Squat down and stand up with your legs spread. (Photo provided by Tong General Hospital)

Poor lymphatic metabolism and spleen deficiency make people prone to edema

According to the TCM view, "the spleen is responsible for transportation and transformation" and is responsible for the metabolism of water and moisture. When the spleen is dysfunctional, the circulation of Qi and blood is affected, and water and moisture cannot be excreted from the body normally. Water accumulates in the body and edema occurs, making the person appear obese. If you are someone who is prone to edema in the lower body, you can massage the inside of your calves and thighs, or do leg stretching exercises, to regulate the function of the spleen meridian, promote blood circulation in the legs and the metabolism of excess water, tighten the leg lines, and make your legs look slimmer.

Chen Yanren, director of the Department of Traditional Chinese Medicine at Tong Hospital, said that the main cause of lower body edema is poor lymphatic circulation. In addition to massage to unblock the flow of qi and blood and make the return smoother, doing some leg stretching exercises every day can stimulate lymphatic return and smooth the flow of qi and blood in the spleen meridian through skeletal muscle movement, which helps water metabolism and improves edema-type obesity. However, if it is fat type obesity, massaging or stretching the spleen meridian is not very effective.

Come on, girls! Beautiful Legs Exercise Strengthens the Spleen and Reduces Edema

Want to get rid of leg edema? He Zhiyao, a physiotherapist from the Rehabilitation Department of Tong Hospital, designed three leg spleen meridian stretching exercises to reduce weight and eliminate edema, targeting the adductor muscles of the thigh, including the gracilis, adductor magnus, adductor longus, adductor brevis and pectineus. Do them twice a day, 20 times each time, and try to slow down the movements. This can not only tighten the loose leg muscles, but also help to expel excess water from the body, helping to eliminate edema.

[Move 1 / Squat and stand up with legs spread]

1. Stand with your feet shoulder-width apart and hold the ball in front of your abdomen with both hands.

2. Keep holding the ball and squat down slowly.

3. Half squat, hold the ball in front of your abdomen with both hands and keep the same posture.

4. Keep holding the ball and stand up slowly.

5. Return to the position with feet shoulder-width apart and hold the ball in front of your abdomen with both hands.

Step 2: Lie on your side and lift your legs. (Photo provided by Tong General Hospital)

[Trick 2 / Lie on your side and lift your legs]

1. Lie on your side, raise your left foot and place it on a normal chair at home, prop up your head with a pillow so that your body is parallel, and hold the ball on your abdomen with your left hand.

2. Slowly lift your right foot and place it parallel to your left foot, and stay there for 3 seconds.

3. Slowly lower your right foot.

4. After repeating the right leg lift movement 20 times, switch sides and do the same 20 times with your left leg.

Move 3/Raise your legs and hold the ball. (Photo provided by Tong General Hospital)

[Move 3 / Raise your leg and hold the ball]

1. Lie flat on your back with pillows to raise your head to the same height as your body, and bend your knees.

2. Slowly lift your calf to form a 90-degree angle with your thigh and keep it there for 3 seconds, while keeping the ball between your knees.

3. Slowly lower your calf.