Category Archives: Exercises To Get Rid Of Restless Legs

Yoga Positions For RLS Relief

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Yoga has been used to treat and eliminate many unpleasant health conditions; restless leg syndrome included. While this unique form of exercise may have begun with intentions of increasing focus and mindfulness, participants often find that yoga can provide some much needed relief from many ailments if performed on a regular basis.

As an added bonus, you’ll experience an increased tolerance towards stress, lower blood pressure, and a restful sleep at the end of the night. While Yoga is beneficial to improving overall health, anyone who suffers from any heart condition (high blood pressure), or is pregnant, should seek the advice of their medical doctor before performing any of the below exercises.

To begin experiencing the therapeutic effects of Yoga for rls, try any of these poses and stretches:

Legs Up Wall Position

This position requires you to lay on your back and place your legs flat against a wall. Hold this position for five to twenty minutes. While this particular pose can help reduce the uncomfortable tingly sensation in your legs, anyone with high blood pressure or even diabetes should avoid practicing this pose.

Standing Forward Fold

Start out by standing with your feet apart. Bend forward at the hips while keeping your knees straight. Allow your spine to lengthen as you fold yourself forward. The purpose of this exercise allows you to stretch the muscles in the back of your legs while stretching the spine due to gravity. You can practice this pose practically anywhere you feel comfortable doing so, just be sure not to overdo it. Hold this pose for a count of five to ten breaths.

Seated Forward Fold

Sit on a flat surface with your feet and legs extended forward in front of you. Allow your spine to stretch as you lean forward at the hips. Grab your feet with your hands and hold the pose for five to ten breaths. If you have difficulties reaching your feet, use a soft item such as a towel or a belt to help you into the proper position.

Seated Forward Leg Fold

Begin in the same position as the previous pose, only this time, bend at one knee and hold it parallel to your other straightened leg. If you have difficulties holding or performing this pose, use a rolled up yoga mat or towel placed under the stretched out leg to make things more comfortable. Hold this position for a count of five to ten breaths before switching legs.

The Bridge Pose

Position yourself flat on your back with your knees bent at hip length apart. You may use a pillow, a rolled up towel or yoga mat to support your lower back. Be sure to keep your arms and hands laying at your sides while performing this exercise. For an added challenge or if you feel comfortable doing so, remove the pillow or rolled up towel and repeat for another count of five to ten breathes.

The Child’s Pose

On a flat comfortable surface, kneel down and rest your buttocks on the back of your heels. Bend forward at the torso while keeping your arms resting at your sides. Gently place your forehead on the floor in front of you and extend your arms backwards up and behind you so they meet just behind your back. Hold for a count of five to ten breaths.

Basic Laying Down Pose

You can’t get any more basic than this pose. Lay flat on your back with your arms stretched out at your sides. If this position makes you uncomfortable, try placing a couple of rolled up towels under your knees or under your arms to make the pose more comfortable to perform. Relax and become aware of your breathing as you focus on relaxing your entire body. To get the best results from this particular exercise, try performing the laying down pose about an hour previous to going to bed.

Practicing Deep Breathing

While it’s not exactly a yoga pose, much of Yoga’s success relies on controlled breathing. Participants find that by becoming aware of their breathing, they feel more in control. The effects of deep breathing have a profound effect on the central nervous system. By practicing deep breathing, more oxygen is able to reach the brain which in itself is soothing.


how to get RLS relief for achy legs

3 Easy Stretches To Relieve Achy Legs At Night

The average person will tell you Restless Leg Syndrome is purely a neurological problem; however recent studies indicate this is not entirely true. Other studies will tell you RLS is the result of not enough proper blood circulation. At the end of the day, if you suffer from restless legs, you probably care more about remedies to get rls relief rather than spending all day wondering exactly what caused it.

Well today, you are in luck because we are going to share three exercises that can start reducing some of your restless leg discomfort starting today! You would be surprised to know engaging in a few simple stretches each day can really alleviate leg pain and restore flexibility back into your life. So without further ado, here is a short list of my three most favorite stretching exercises that seem to always do the trick for me.

1. The Almighty Calf Stretch: This exercise is simple, but it definitely helps loosen up those jittery legs and is excellent for anyone experiencing restless legs at night. Here are the steps to complete the almighty calf stretch.

Start by facing a wall and stretching out your arms. Your elbows should be almost completely straight and your palms should be placed flat against the wall. Put a slight bend in your right knee and slowly move your left foot back about two feet so your foot and heel are flat on the floor. Do your best to push against the wall and stay in this position for at least 35 seconds. Afterwards, return to an upright position and repeat the stretch with the opposite leg. Complete a few repetitions of this exercise without over stretching yourself.

2. The Healthy Hip Stretch: This exercise requires a chair, but it certainly worth your time.

Begin this exercise by grabbing a chair and placing the back of it against the wall for support. Lift your left foot and center it on the chair. While keeping your spine completely straight, carefully press your pelvis forward until you feel a stretch in the thigh muscle of your right leg. You will want to stay in this position at least 35 seconds. Once you are finished, return to your original start position and repeat the steps with the opposite leg. Be sure to complete at least two repetitions on each leg.

3. The Franklin Front Thigh Stretch: The Franklin Front Thigh stretch is without my most favorite stretch for RLS relief and is also probably is the most effective out of the three.

Start this stretch by standing parallel to a wall and get ready to balance yourself. While keeping one leg completely straight, bend your other leg in such a way that you are able to hold your ankle on the same side and bring it as close as possible to your hip. Hold this position for at least 35 seconds. Once you are done, return to your starting position and repeat the steps using the opposite leg. Again, you should complete at least two repetitions on each leg.

Believe it or not, that is it! If you complete these three exercises every day, you will see a great improvement in your flexibility and reduction in your leg pain level. Doing these three stretches every day really helps me keep my RLS away. If you are looking for more exercises or natural remedies on Restless Leg syndrome that actually work, check out our Natural Remedies For Restless Legs eBook that has simply changed the lifes of people all over the country.

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