Wellness@Work: Best yoga stretches if you stand all day
At the end of the day or before you begin a long shift of standing, try to incorporate as many of these six exercises to help decompress your spine, release tension in your body, and calm your nervous system.
Prolonged sitting isn’t good for your health, but neither is prolonged standing. So if your job requires too much of either, it’s important that you balance it with movement.
Standing too long can lead to lower back pain, but because it reduces the blood supply to the muscles, it also can increase fatigue, cause pain in the muscles of the legs, back and neck, as well as cause varicose veins because of blood pooling in the legs and feet.
Millions of Americans work in jobs that demand standing all or most of the day, but there are steps you can take to minimize discomfort, prevent swelling, and strengthen your muscles.
At the end of the day or before you begin a long shift of standing, try to incorporate as many of these six exercises to help decompress your spine, release tension in your body, and calm your nervous system.
Standing forward bend
Counteract the effects of standing with this gentle inversion. Stand with your feet about hip-distance apart. Stretch up, then exhale and bend forward at the waist. Allow your knees to bend if needed. If your hamstrings are tight, shift more weight into your heels. Relax your head.
Cat-cow
Standing for extended periods compresses your spine over time, but this flowing movement helps stretch and elongate the spinal column. Place your hands underneath your shoulders and your hips below your knees, then alternately arch and round your spine.
Child’s pose
Guide your knees wider than your hips and keep your big toes together or close. Walk your hands forward until your forehead may rest on the floor, a pillow or other support. This position calms your nervous system, releases upper body tension, lengthens the spine, increases circulation and more!
Reclining twist
Draw your knees into your chest. This stretch alone can help relieve lower back pain. To further alleviate any back pain, while also increasing blood circulation and reducing tension in your shoulders, drop your knees to one side and look in the opposite direction.
Legs up the wall
Sit next to a wall, then lie down and ease closer to it. Support your hips with a towel or block if needed, then raise your legs. Allow your arms to relax by your side with palms up. This restorative posture helps relieve tired, cramped legs and feet. It also stretches the spine and neck and calms your mind.
Savasana or constructive rest
Find a comfortable resting position on your back, possibly placing a support underneath your knees if the legs are straight. Another option is to bend your knees, place your feet wider than your hips, and let your knees rest on each other. Bring more awareness to your breathing. This helps calm your mind, relieve stress, and reduce headaches, fatigue and insomnia.
About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health.
How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.
