Frequent leg flexing is the best preventive
for ECS. The blood needs to be pushed through the one-way valve system
in the veins by contractions of the large muscles. Do it five times
or more, firmly and deliberately but not strenuously.
If you are bothering your seat mates, you are doing it too vigorously.
How often? The UK Department of Health recommends 30 minute intervals,
more frequently if you have risk factors such as athletic
training or a history of DVT.
1.Extend your legs if possible and flex your
ankles, pulling up and spreading your toes, then pushing down and curling
the toes. If your shoes limit toe movement, just make the effort
and don't worry, or remove the shoes.
Alternative: rotate the ankles, making circles in the air
with your toes.
2. If there isn't room to extend your legs, start with your feet
flat on the floor and push down and curl your toes while lifting
your heels from the floor. Then, with your heels back on the floor,
lift and spread your toes. Repeat this heel - toe cycle five times
3. Exercise your thigh muscles by sitting with your feet flat on
the floor and slide your feet forward a few inches, then slide
back and repeat. Or extend the legs (if you have enough room) and isometrically
flex thigh muscles.