Prolonged sitting and lack of exercise may cause poor blood circulation, which can lead to chronic diseases such as high blood pressure and diabetes that harm overall health. Experts in sports physiology and diabetes from Japan have jointly found that simple “circulatory system stretching exercises” done daily can effectively improve blood circulation and have a positive effect on blood pressure, blood sugar levels, and metabolic health.
Shuichi James Nakano, a sports physiologist, strength and conditioning trainer certified by the American College of Sports Medicine, and Shogo Tabata, a diabetes specialist, coauthored the book “10-Minute Stretch Exercises: Reshaping Healthy Posture, Creating a Comfortable Life.” They noted in their book that after three months of circulatory system stretching exercises, patients saw significant improvement in blood circulation, which helped regulate blood sugar fluctuations, lower blood pressure, and slow arteriosclerosis.
Key Points of Stretching Exercise Design
Nakano said this set of exercises can not only promote metabolism and reduce body fat but also help increase bone density. There are three key areas in its design:
- Activate the less-worked parts: The movements primarily target areas that are less engaged in daily life and prone to stiffness and soreness, such as the shoulder blades, spine, and hip joints.
- Stimulate areas with dense blood vessels: The exercises move the core parts of the body, which have a higher blood vessel density and help promote blood circulation throughout the body.
- Repeat simple movements: Through simple, repeated movements, blood flow and metabolic efficiency can be quickly improved.
Circulatory System Stretching Exercises
Here are three simple, easy-to-do circulatory system stretching exercises:
1. Strip stretching exercises
Strip stretching exercises primarily target the shoulder blades, spine, and hamstring muscles. Through different layers of stretching, they improve blood circulation in both the upper and lower body.
Step 1: Stand upright, cross your hands in front of your lower abdomen, stretch your hands over your head, then stretch your arms to your sides. With your arms in a W shape, expand your shoulder blades and spine. Repeat 10 times.
Step 2: Bend your knees slightly, cross your hands in the middle of your knees, then repeat step 1. When your hands stretch to the top of your head, you can gently stretch your spine slightly backward. Repeat 10 times.
Step 3: Squat slightly, touch your ankles with your hands, then repeat step 1. When your hands stretch to the top of your head, gently stretch your spine backward. Repeat 10 times.
2. Stretching exercises
Stretching exercises strengthen the side waist, side back muscles, buttocks, and thigh muscles, while also improving core and lower limb stability.
Step 1: Stand with your feet shoulder-width apart. Raise one arm so that the upper and lower arms form a 90-degree angle. Straighten the arm, bend your body to the opposite side, then return to the original position. Repeat 10 times.
Step 2: In a side lunge posture, bend the same leg when raising one arm. When bending and stretching to the opposite side, use your hip and leg strength to switch to the other side lunge. Slowly return to the original position. Repeat 10 times.
Step 3: For an added challenge, increase the squat range or add a waist tilt and twist in the starting position. Then repeat the step 2 movement to further improve core stability and flexibility.
3. Swinging stretching exercises
Swinging stretching exercises activate the shoulder blades, spine, and hips while improving coordination and blood circulation.
Step 1: Stand with your feet shoulder-width apart. Stretch your hands straight up and lift them overhead. Repeat 10 times.
Step 2: Step back with one foot, push your hips back, and squat slightly. As you stand up, stretch your hands straight up and lift them overhead. Repeat 10 times.
Step 3: For an advanced version, hold dumbbells in both hands and repeat step 2 to increase the load and stretching intensity.
It only takes 10 minutes a day to practice this set of stretching exercises. For people who sit for prolonged periods or those with chronic diseases, it is a safe and practical way to exercise, promoting blood circulation and protecting cardiovascular health. Gradual and consistent stretching exercises lay a strong foundation for overall physical health.
