If you have restless leg syndrome, gentle to moderate intensity exercise can help you manage your symptoms. Read on to learn about exercises that can help, as well as a stretching routine with demonstrations.

If you experience restless leg syndrome (RLS), a regular exercise regimen that’s not too strenuous can be beneficial.

Going to extremes is discouraged: You don’t need to start running marathons, but you also shouldn’t be a couch potato. It’s important to find a healthy balance with your exercise program.

That said, what works for your RLS may not work for someone else’s RLS. Effective exercise regimens can be very individualized.

Someone might post online that doing squats and running up and down stairs works for them. Others swear by running in place, and others think that stretching calf muscles is key.

It’s wise to try a variety of different exercises to see exactly what works for you. Here’s more about exercise and RLS, as well as a stretching routine to try.

Even though moderate exercise can help you manage your symptomsTrusted Source, most experts agree that strenuous exercise within a few hours of bedtime is a bad idea.

Aim for 30-60 minutes of exercise per day, and avoid exercise where your joints ache, as it may worsen your RLS.

Also try adding in gentle activities like yoga, cycling, and swimming a few times a week. Combined with stretching, you may find these activities work well for you.

By contrast, bursts of excessive energy or long sedentary periods may worsen symptomsTrusted Source. Talk to your doctor about an effective exercise plan to manage your symptoms.

Yoga

A 2020 study of 30 individuals with RLS found that yoga helped reduce RLS symptoms. However, try to avoid more intense types of yoga like Ashtanga, DDP, hot yoga, or any yoga pose that is extremely difficult or that stresses your body.

Cycling

Cycling is another activity that can calm symptoms. To cycle at a moderate pace, aim for 10 miles per hour or slightly slower.

Swimming

Swimming or doing water aerobics in a warm pool helps relax your muscles while building strength and improving mobility.

Simple stretching may help stop RLS symptomsTrusted Source in their tracks. Here are a few stretches to help you get started.

Calf stretch

  1. Stretch out your arms hold onto a chair in front of you with both hands.
  2. Slightly bend your right knee and step your left leg back a foot or two, positioning its heel and foot flat on the floor. Hold for 20 to 30 seconds.
  3. Repeat 2 to 3 times, and then switch sides. Perform 2 to 3 times on the other side.

Front thigh stretch

  1. Standing parallel to a wall for balance, pull one of your ankles toward your rear while keeping the other leg straight.
  2. Hold for 20 to 30 seconds. Try to perform 2 to 3 sets.
  3. Switch legs and repeat for 2 to 3 sets.

Hip flexor stretch

  1. Place the back of a chair against the wall for support and stand facing the chair.
  2. Raise your left foot up and rest it flat on the chair, with your knee bent. (Or try placing your foot on a stair while holding the railing for balance.)
  3. Keeping your spine as neutral as possible, press your pelvis forward gently until you feel a stretch at the top of your right thigh. Your pelvis will move forward only a little.
  4. Hold for 20 to 30 seconds. Try to perform 2 to 3 sets.
  5. Switch legs and repeat for 2 to 3 sets.

Gentle to moderate exercise can help with your RLS symptoms. Practicing the stretches above for a few minutes a day is a good place to start and can help reduce symptoms.

Talk to your doctor about an effective weekly routine that will work best for you. If you’re pregnant, be sure to check with them about safe exercises for you.