Standing prolonged causes venous pooling, which leads to leg pain and aching. Stretches for Legs are one of the best solutions to decrease your muscle soreness and discomfort.
Problems with standing all day
Holding the same static position for extended periods can lead to concerns about uneven loading on different tissues in the body.
Overloaded Tissues:
When we stay in one position for long, specific muscles remain contracted to maintain that posture. This sustained contraction can lead to fatigue, strain, and even overuse injuries in those muscles. Examples include hunched shoulders in prolonged sitting or tight hamstrings from standing still for too long.
Underloaded Tissues:
Conversely, other muscles become inactive and essentially “switch off” in a static position. This lack of engagement can lead to weakness, decreased flexibility, and long-term problems like postural imbalances. Weak core muscles or tight hip flexors from frequent sitting are examples.
Stretches for Legs:
These Stretches for legs are beneficial for leg pain and soreness.
Standing quad stretch:
Stand with your feet about shoulder-width apart. Shift your weight to one leg and bend the other knee to kick your foot towards your glutes. Grab a hold of the lifted foot with your hand. Hold for 10 seconds, then switch legs.
Figure Four Stretch:
Lie on your back with both knees bent and feet flat on the floor. Extend one leg straight up towards the ceiling, keeping your knee straight.
Bend your other knee and bring your foot’s sole to the straight leg’s inner thigh, just above the knee. If needed, you can loop a yoga strap or towel around your foot for more control.
Use your arms to pull the straight leg towards your chest, keeping your lower back flat on the floor. You should feel a stretch in your inner thigh and groin of the extended leg.
Hold for 10 seconds, focusing on your breath and relaxing your muscles. Avoid bouncing or straining.
Seated Lumbar Flexion Stretch:
Standing long hours tightens back extensors, causing lower back pain. Seated lumbar flexion stretch improves flexibility and blood flow in lower back muscles.
Sit tall in a chair with your shoulders rolled back and your feet placed flat and slightly in front of you.
Settle your hands on your knees and slowly slide them down your legs as close to your feet as your flexibility allows
Fold over your thighs to lengthen your spine fully, keeping your chin tucked under so that your upper spine rests in a curved, C shape.
Hold for 30 seconds, then slowly roll back up to the starting position. Repeat 3-5 times.
Calf Stretch (Standing Lunge):
Stand about a step away from a wall. Place both palms flat against the wall for support. Step your left foot back, keeping your right leg straight and your front knee bent at a 90-degree angle. Your right heel should be flat on the ground.
Point your toes forward and press your left heel firmly towards the ground until you feel a stretch in your left calf muscle. Keep your back straight and avoid rounding your shoulders.
Hold the stretch for 15-30 seconds, breathing deeply. Relax your muscles, and don’t bounce.
Toe Touch Stretch:
Stand with your feet hip-width apart and knees slightly bent. Hinge at your hips and slowly fold forward, reaching your hands towards your toes. Keep your back straight and avoid rounding your shoulders.
Hold onto your calves or shins if you can’t reach your toes. Hold the stretch for 30 seconds, breathing deeply. Slowly roll back up to the starting position.
World Greatest Stretch:
Start in a high plank position with hands shoulder-width apart and elbows straight. Step your right foot forward and outside your right hand, landing in a lunge position.
Lift your right hand off the ground and, if comfortable, lower your right elbow towards the ground, feeling a stretch in your right hip flexor.
Keep your right elbow bent and your hand on the ground for support. Simultaneously, extend your left arm straight up towards the ceiling, reaching tall through your spine.
Hold this position for 5 seconds, maintaining a solid plank with a flat back and engaged core. Step your right foot back to the plank position and lower your left arm back down.
Repeat on the other side, forward your left foot, and extend your right arm. Continue alternating sides for 10 repetitions total.