The best exercises for people who stand all day ensure that you maintain the proper circulation in your body. Even if you are working all day, taking some time to do these exercises might save you tons of money for hospitalization and medical expenses.
Exercising at work is important because even though you might have heard that sitting all day at work is unhealthy, it goes the same with working on your feet all day.
Therefore, take this opportunity to learn some basic exercises that you can do while in your workstation. By learning them, your body and your pocket will thank you for it.
Stretches and Exercises for Your Feet and Legs:
1. Straight Leg Calf Stretch
It is one of the best exercises while working because all the equipment that you need is a wall. This works by straightening your calf muscles.
- Find a wall.
- Put your arms in front as if you are pushing the wall.
- Put your left leg in front and bend your knee to straighten your right leg at the back. Make sure that both feet are pointing forward.
- Repeat the process by alternating the legs.
2. Heel Raises
Heel raises to strengthen the calf and the ankle muscles that are responsible for supporting the foot and ankle.
- Stand straight and make sure that the toes are pointing forward.
- You can find a table and use your hand to support you when you need it.
- Lift your ankle by using the balls of your toes for support.
- Hold for three seconds.
- Return to the original position.
- Repeat 10 times.
3. Standing Hip Flexor
This exercise is best against knee pain or lower back pain.
- Place one foot in front of the other approximately 8 inches apart. Make sure that your feet are pointing forward and your upper body is straight.
- Tuck your hip forward.
- Bend your front knee and lunge forward for about 30 seconds.
- Repeat the process to the other leg.
4. Single-Leg Reach
This is one of the best exercises while working that requires some space.
- Stand using only your left leg for support.
- Bend your upper body while extending your right leg to the back forming a straight line. You should look like a letter ‘T.’
- Reach forward with both your arms.
- Repeat using the other leg.
5. Tennis Ball Roll
A tennis ball is actually a useful tool for rehabilitating tired feet. It also serves as an item to help strengthen one’s feet. If you have an injury, tennis ball exercises are an easy method of self-maintenance. One such exercise that makes use of the tennis ball is the rolling massage. It stretches the bottom of your foot as well as the plantar fascia. Start by doing the following steps.
- Sit on a chair
- Place the tennis ball under your one foot.
- Push the tennis ball on the floor, applying pressure gently as much as you can tolerate.
- Roll the ball to and fro from your heels to your toes or vice-versa.
- Repeat the process for 30 seconds.
- Do the same process on the other foot.
6. Ankle Pumps and Circles
It exercises the ankles to allow flexible movements. It helps mitigate the swelling of the ankle due to an injury.
- Stand straight. You can place a chair beside you if you need some support.
- Lift your left knee up.
- Point and flex your toes using your ankle.
- Make small circles in a clockwise motion using your ankle, not your whole foot.
- Repeat with the other leg.
7. Hamstring Stretch
This exercise will help in making your hamstring flexible and will aid your balance.
- Place your one leg in front of the other with its heel on the floor and the toes pointing upward.
- Bend the back leg and place both of your hands on it and use them for support.
- Keep your back flat.
- Repeat with the other leg.
8. Straight-Leg Lifts
It is the exercise that can help in strengthening the quadriceps that surround the knee.
- As much lay flat on the floor and make sure that your lower back is lying relaxed on the ground as possible.
- If needed, get a pillow to support your head while doing the exercise.
- Bend your leg at the knee at a 45-degree angle with the foot touching the floor.
- Make sure that your other leg is lying straight on the floor.
- Raise the straight leg until it reaches the level of your bent knee.
- Lower the leg slowly without touching the ground and without lifting your lower back. Make sure that the lower back stays resting on the floor.
- Do two sets of five repetitions.
9. Butterfly Stretch
This exercise improves flexibility that is why it is one of the ideal workouts for sports or any physical activities that require a person to be flexible. It is a good workout for hips, groin, and inner thighs. Before doing the exercise, it is advisable to do a simple cardio workout to warm up yourself. Jumping straight into this exercise without any warmups may result in an injury.
- Sit on the ground with your two legs extended straight forward.
- Sit up straight.
- Bring both the feet together meeting each other’s soles. Knees should be pointed outward and bent.
- Place your heels as close to the crotch as you can. If it is uncomfortable, do not force it. Pull your feet towards the pelvis, and hold on to the ankles.
- Lean forward without bending your back.
- You may push your thighs gently using your elbows if you want to advance the stretches.
- Hold for half a minute. However, stop if you feel any pain.
- Depending on your comfort and flexibility, you may repeat the process two to four times.
10. Towel Stretch
This exercise is good for the back of the leg and the ankle. It helps strengthen one’s ankle and stretches the calf muscle behind the leg. People with ankle or calf muscle injury usually do this exercise for faster rehabilitation.
- Sit on the ground with your two legs extended straight forward.
- Loop the towel around one of your foot while holding the towel on each end using your both hands.
- Pull the towel towards your body while keeping your leg straight.
- Hold for half a minute. Relax for a few seconds.
- Do it nine times more on the current leg.
- Repeat the process on the other leg 10 times.
11. Figure-8 Hip Rotations
This type is one of the best exercises while working because it is effective and easy. The hip movement looks like a Latin ballroom dance step.
- Spread your feet about 12 inches apart. Make sure that the spine is straight and your using your feet to carry your weight.
- Place your right hip on one side.
- Rotate your hip making your left hip pointing in front.
- Shift your left hip forward in a diagonal direction.
- When your left hip is forward, scoop the left hip back making the right hip face the front and left hip face the back.
- Move your right hip in front in a diagonal direction.
- Scoop the right hip to the back, making the left hip facing the front.
- Repeat steps five to seven.
12. Hacky-Sack Exercise
Runners use their feet to do their sport, and hacky-sack is one of their most common warm-up exercises.
- Stand straight with your legs about 12 inches apart.
- Make sure that your arms are down on each side.
- Make the palm of your left hand face the floor.
- Lift your right foot.
- Tap the palm of your left hand with the inside of your right foot.
- Do it 10 times.
- Repeat the process to left leg and right hand.
Stretches and Exercises for Lower Back Pain:
1. Child’s Pose
This exercise is great for relieving back pain because of prolonged standing.
- Kneel by placing the knees under your hips and the hands below the shoulders. Make sure not to arch your back extremely.
- Move your hips backward while your arms are extending on top of your head with your head between the arms while making sure that your spine is still in the proper alignment.
- Hold the position for five seconds.
- Ten repetitions.
2. Pelvic Tilts
Physical therapists often use this exercise for people with pain on the lower back.
- Lie comfortably with your back flat on the floor with your knees bent at a 45-degree angle. Make sure that the knees are apart but not wider than the width of your shoulders. For reference, your fist should fit the space between your knees.
- Place your arms straight on the side.
- Tile the pelvis towards the heel. You should feel an arch in the lower back.
- Once you feel the contraction in your muscles, return to the first position.
- Repeat the steps three to four, eight times of two to three sets.
- After finishing the sets, raise your pelvis again and hold it for a few seconds this time.
- Lower the pelvis down.
3. Back Extensions
It is another great exercise for back pain relief.
- Lie on your stomach dropping your upper body on your elbows. This position aids in lengthening the spine.
- Lift your upper half of the body up. Take a deep breath and hold the position.
- Return to the first position.
- Do for 20 repetitions.
4. Knee Rolls
It is another exercise for relieving pain in the lower back.
- Lay comfortably with your back flat on the floor. Keep knees bent, and your chin tucked in. Note that the upper half of your body should be relaxed.
- Hug your knees by holding them with your two hands and breathe.
- Gently move your knees from one side to another.
- Hold the knees without hugging them close to you but still bent and rock them to and fro.
- Now, extend your arms on the side. Move your knees to one side, still bent, and your head should be looking away on the opposite side of your knees.
- Keep the knees relaxed. Make sure to keep your shoulders lying flat on the floor.
- Hold this position and take a deep breath.
- Repeat the fifth step by placing your knees to the other side.
- Tuck your knees again before getting up.
5. Cat and Cow Stretch
This exercise is helpful for the spine that is why it is one of the famous yoga exercises. While doing the exercise, match the movement with proper breathing of 5 to 10 times. First, you should learn the starting position which is as follows:
- Kneel on all fours with your knees under your hips and hands under your shoulders.
- Keep your spine straight and your neck long by looking out and downwards.
- Tilt the pelvis backward and make sure that your tummy moves downward. This keeps the spine in a neutral position.
• Cow Pose: Inhale and Arch
- Curl the toes under.
- Stick your tail up by tilting the pelvis back. You’ll feel your belly drop but draw your navel inwards. Doing so will keep your abdominal muscles contracted and tight around the spine.
- Gently gaze upwards but do not turn your neck.
• Cat Pose: Exhale and Round
- The top of your feet should be touching the floor.
- Tuck your tailbone by tilting the pelvis forward. Doing so will move your spine upwards.
- Bring your navel closer to your spine.
- Lower your head and bring your gaze towards your navel.
For each inhales and exhales, repeat the cat and cow stretch. Match your movements to your breathing. Continue this whole process for 10 breaths before going back to the neutral position on the final exhale.
6. Knees to Chest
This exercise is helpful to relieve pain from the back and feet after standing all day at work.
- Find a wall
- Lie down close to it and elevate your both legs extending upward. Let your legs rest against the wall.
- Bend your knees and bring them towards your chest. You may pull your thighs with your arms to help your knees.
- Hold the position for a half a minute.
With these exercises, you can strengthen your hips and legs that in turn will help support your body while you are on your feet throughout the day. These exercises eliminate the problems caused by prolonged standing such as back and foot pain.
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