5 Minute Exercise Routine to Get Your Blood Circulating at the Capillary Level
11 exercises to get your blood moving and help your body heal
There are many reasons we should exercise — and there are many kinds of exercise routines. This routine, which can be done in as little as five minutes, is designed to get the blood pumping into all parts of the body at the capillary level.
In our Biblical Health Study, we have emphasized that the Scripture teaches "The Life of the Flesh Is in the Blood." In order for the "life" in the blood to enter the flesh, it must enter through capillaries. And capillaries can only process a single drop of blood at a time. There are many factors that can restrict blood flow to the capillaries. When blood flow is restricted, the body begins to function below its capability, eventually causing disease and illness. This exercise routine is geared to counter those restricting factors so the life of the blood can flow to all areas of your body, promoting life and health.
The routine is super simple -- but don't be fooled by its simplicity. It is effective and also provides a bit of cardio. If you are not currently accustomed to physical activity -- please start slow.
1. The Handshake — the fingers, wrists, and joints need good circulation too. Simply shake your hands for 10-15 seconds. See video for demonstration.
2. The Knee Twist -- this simple exercise gets the blood flowing into the knee joints, ankles, legs and back.
First squat slightly with your hands resting above your knees
Then rotate your knees 10 times in one direction
Then rotate your knees 10 times in the other direction
See video for demonstration.
3. The Bird on the Wing -- this works the wrists, shoulders, arms, back, and neck for stretching and circulation.
Begin with your legs about shoulder length apart
Stretch your arms out like you are going to hug someone or tell them you love them "this much"
Tuck your head as you place the back of your hands on your hips, elbows out
Repeat 10 times
See video for demonstration
4. The Flamingo -- not only does this work balance, it gets the blood circulating in the hips. legs, arms, and shoulders. It also gets the heart pumping.
Balance on left foot
Lift right knee up toward chest and then kick back
At the same time move left arm forward and right arm back
Repeat 10 times
Switch feet for another 10 repetitions
See video for demonstration
5. The Waist Twist -- this works the arms, waist, and neck. Of course all these circulation techniques work more than can be listed here as our bodies are a whole unit.
Begin with your legs about shoulder length apart
Stretch out your arms out wide
Twist at the waist while swinging your arms
Allow your head to turn side to side with your body
Twist a total of 20 times
See video for demonstration
6. The Windmill -- this exercise not only works for blood circulation, but it also gives you a bit of a cardio workout.
Begin with your legs about shoulder length apart
Move your arms in a windmill like position, rotating backwards 3 times
On the count of three keep your hands up in the air and stretch
Hold it for a second
Then rotate arms three times in the opposite direction 3 times
On the count of three bend your knees and swoop your hands down to the floor
Hold position for about a second
Repeat 10 times
See video for demonstration
The Tippy Toe Flop -- get some blood into your calves, back, and arms with this fun exercise.
Begin with your legs about shoulder length apart
Stand on your tippy toes
While on tippy toes stretch arms as high in the air as you can, stretching your back
Bend knees and swoop your arms down and back
While knees are bent, swoop and bend arms toward the front and then back again
Stand up straight
Repeat 10 times
See video for demonstration
8. The Heil Whoever -- move the blood throughout your legs, hips, arms, and back with this simple exercise.
Begin with your legs about shoulder length apart
Put your right leg forward and your right arm up
Simultaneously put your left leg back and your left arm down
Position your body forward pivoting your hips and switch
Put your left leg forward and your left arm up
Simultaneously put your left right leg back and your right arm down
Repeat 10 times
See video for demonstration
9. The Hipster Kick -- this gets blood into the hips, legs, waist, and more.
Begin with your legs about shoulder length apart, arms to the side
Twist your waist slightly, lifting up your right leg in a controlled kick toward the left in front of your body
Return to the front
Twist your waist slightly, lifting up your left leg in a controlled kick toward the right in front of your body
Return to the front
Repeat 10 times
See video for demonstration
10. Side to Side -- if this routine had a "cool down" it would begin here. This is a nice stretching exercise that reaches the sides of your body, additional arm muscles, and the neck.
Begin with your legs about shoulder length apart, arms to the side
Lift your right arm over your head stretching lightly your right side
Simultaneously stretch your neck in the same direction
Return to an upright position
Next lift your left arm over your head stretching lightly your left side
Simultaneously stretch your neck in the same direction
Return to an upright position
Repeat 10 times
See video for demonstration
11. Touch the Toes
Begin with your legs about shoulder length apart, arms to the side
Slowly bend down to touch your toes (if you can't touch your toes -- work up to it)
Hold gently for a few seconds
Don't over strain your back or legs
Repeat up to three times
See video for demonstration
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That sums up the exercises for Blood Circulation at the Capillary Level. These exercises are adapted from Russ Sinclair's Systemic Health.
Next in the Biblical Health Study we will explore some simple cardio techniques that can build endurance, save time, and combat the effects of aging.
Next: 12 Minute Cardio Technique that Outperforms 5 Hours of Moderate Exercise
Return to: Biblical Health Study