5 Major Benefits of Lifting Legs Before Bed. Let's Learn How
28 Oct 2024
The idea of “losing weight while lying down” may sound like a fairy tale, but it is suggested that lifting your legs while lying down can help slim them. Indeed, lifting your legs before bed can effectively promote circulation, reduce swelling, and offer other benefits! However, incorrect leg lifting posture could lead to injuries, and keeping your legs elevated for too long might have the opposite effect. JC Fit City has compiled the 5 major benefits of lifting legs before bed and introduced the correct posture for leg lifting. How can you keep fit while lying down? The following will answer this question.
5 Major Benefits of Lifting Legs Before Bed
The action of lifting legs before bed is quite simple: just lie flat on your bed, extend your legs straight up against the wall, and hold this position for about 10 minutes. Don’t underestimate this small action; it has several benefits for your body:
1. Improves Blood Circulation: Lifting the legs can reduce venous pressure, allowing blood to return to the heart more quickly, thereby effectively improving overall blood circulation.
2. Reduces Swelling: Whether from prolonged sitting or standing, leg swelling is common. Lifting the legs before bed helps promote blood circulation and lymphatic drainage, effectively reducing leg swelling and making your legs feel lighter.
3. Relieves Back Discomfort: Many people in Hong Kong face back pain issues. The act of lifting legs can relieve the pressure on the back, helping to alleviate discomfort, especially for those who sit for extended periods.
4. Reduces Stress and Promotes Relaxation: Keeping the body still while lifting the legs helps absorb more oxygen and sends calming signals to the brain, allowing the body to exist in a low-stress environment, which in turn reduces stress and promotes a more tranquil mood.
5. Improves Sleep Quality: The leg-lifting action stretches the muscles and helps relax the entire body. Doing this action before bed can ease the tension accumulated throughout the day, helping to improve sleep quality and allowing you to sleep more soundly.
7 Groups of People Who Should Avoid Leg Lifting
While leg lifting has many benefits, this action may increase pressure on the heart and upper body. The following individuals may not be suitable for leg lifting and should consult a doctor before attempting the exercise:
High blood pressure
Heart disease
Glaucoma
Chronic leg swelling
Neck or back injuries
Hernia
Pregnant women
Correct Posture for Leg Lifting
Although leg lifting has many benefits and is quite simple, lifting the legs too high can have adverse effects, leading to numbness or back pain, which would be counterproductive. The correct posture for leg lifting is to keep your hips a few inches away from the wall, avoiding complete contact. During the leg lifting, your feet should remain parallel to your body to achieve a stretching effect.
The steps for the correct leg-lifting posture are as follows:
1. Lie Flat on the Bed: Choose a comfortable bed and lie flat, ensuring your entire body remains relaxed.
2. Lift Your Legs Against the Wall: Slowly lift your legs and gently rest them against the wall.
3. Keep Hips a Few Inches Away from the Wall: Remember to keep your hips a few inches away from the wall, avoiding complete contact to prevent back pain.
4. Relax Your Knees: Maintain your knees in a naturally relaxed position without forcing them to straighten. Hold this position for about 10 minutes.
Using this correct posture to lift your legs will better promote blood circulation, relax your legs and lower back, and avoid unnecessary pressure. Always remember to maintain the correct posture while lifting your legs to maximize the benefits of this simple action!
3 Common Mistakes in Leg Lifting Posture
Although the action of leg lifting is simple, if done incorrectly, it can harm the body. Here are three common mistakes in leg lifting posture to avoid, ensuring you achieve relaxation and swelling reduction:
1. Lifting Too High May Damage the Lumbar Spine: Many people think that the higher the legs are lifted, the better the effect. However, this is not the case! When you lift your legs beyond 70 degrees, excessive pressure is placed on the lumbar spine and nerves, making it easy to injure the lower back. The correct approach is to lift the legs to about a 90-degree angle to the body, which helps blood flow back without burdening the lower back.
2. Lifting Too Straight Can Hurt the Knees: Some individuals excessively straighten their knees while lifting their legs, which can easily strain ligaments and harm the knees. In fact, the legs should remain naturally relaxed without forcefully straightening; simply resting them against the wall will reduce knee pressure and achieve relaxation.
3. Holding Too Long Affects Blood Circulation: While leg lifting aids in blood returning to the heart, holding the position for too long can increase strain on the heart, as it has to work harder to pump blood to the feet. To avoid undesired effects, it is recommended to limit the leg lifting time to under 10 minutes for the best results.
Remember to be mindful of these common mistakes while lifting your legs so that you can truly enjoy the benefits of this action, keeping your legs light and healthy!
Urban dwellers lead busy lives, and taking just 10 minutes a day to lift your legs is a great activity. JC Fit City will continue to share more different health tips with everyone.