3 Tips for At Work
Today’s question comes from Jennifer from our membership community.
Stay tuned all the way to the end and I will tell you where you can go to get even more tips on how to relieve pain from standing all day.
Hi Melissa, I was just wondering if you had suggestions for a yoga practice for the days where we are on our feet all day; where you’re back is tightened up and muscles are sore from walking and standing too much. Not all days are like this, but there are times I’ve had to be on my feet almost all day. I’m wanting something in the evening to help relieve some of the pain and soreness. Just plopping on the couch seems to be counterproductive because when–and if– I get up, the stiffness sets in. Please let me know what you’d suggest for some other poses, or practices, or foods even!
Thank you so much,
This is such a great question. Many people work on their feet all day and stand up desks are becoming more commonplace. Standing for long periods of time can cause fatigue, swelling in your legs and ankles. You can also experience pain and discomfort in your feet, shins, calves, knees, thighs, hips and lower back. People who stand all day experience muscle soreness and fatigue, varicose veins, low back pain, plantar fasciitis, bunions, knee and hip arthritis, neck and shoulder stiffness, swollen and painful feet and legs, knee problems, tendonitis, joint damage, and poor circulation and swelling in their legs and feet.
In fact, one of our most watched blog posts is for people who stand all day:
So there are some things you can do at work to help prevent this pain and discomfort. Here are three things you can do at work.
#1 Mobilize your joints. Starting from the ground up, think about mobilizing the joints of your lower body. Circle your ankle joints, move your knees forward and back (not side to side please – they don’t go that way!) and circle your hips like they are in a hoola hoop. This will prevent blood stagnation in your lower body.
#2 Hamstring Stretch. A lean back into quick hamstring stretch can help to alleviate back pain.
#3 Calf Stretches and Raises. Calf stretches and raises can help to strengthen your calf muscles, preventing injuries to your feet and reducing the chances of chronic back pain and knee problems.
I will link below to our value added content in our membership community for yoga classes that will specifically support the legs and feet of people who stand all day.
I would definitely recommend Hamstring Rescue for this.
And then I would recommend the 4 Week Connective Tissue Plan in this Playlist:
The knee to chest pose class in the Postures and Pranayama section would be amazing too.
The 4-week connective tissue plan playlist and the posture and pranayama knee to chest pose class contain the leading edge research and props with the soft foam roller, squash ball and slo mo ball as well as brain yoga sequences to get you the fastest results in the shortest amount of time.
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Download PDF for Tips for being On Your Feet All Day at Work