Relief From Standing

It’s been fun making the Yoga Anywhere! Take Five and Stretch Videos and I appreciate the positive feedback I’ve  been hearing from you. I am so glad the videos are helpful!

Some of you have reached out and said that you stand all day, and asked what you can do to ease the discomfort and pain that results.  This week’s post is for you. If you’re a teacher, retail worker, doctor, nurse, waitresses, cashiers or other stander, here are some tips for you!

A few of the consequences of standing at your job all day are; sore feet, varicose veins, stiff lower back, locking the knee joint, and just like our seated friends, stiff neck and shoulders.

Here are some ways you can relieve these symptoms.

1. When you get home each evening take your shoes off and don’t wear them around the house. After removing your shoes use your hands to give yourself a foot massage bringing circulation back to your feet.

2. Give your feet and legs a rest by putting your legs up the wall. Here’s how! While you are there point and flex your feet and roll your ankles in circles in both directions, then rest for at least 10 minutes. In addition to being rejuvenating and boosting to your immune system, this posture is wonderful relief to tired legs and helps to combat varicose veins.

3. Invest in a pair of YogaToes® toe stretchers! I bought these 14 years ago when I was on my feet all day as a schoolteacher and I still love them! They may not be comfortable at first but work up to wearing them for an hour each day. Not only does it feel like having a foot massage but these funny looking things will prevent and even reduce bunions. I don’t profit from your purchase, these are just something I really believe in.

4. Stretch your thighs with a standing quad stretch and use this supine yoga sequence to open your hamstrings and hips. Both will free your lower back.

5. Sit in Virasana (kneeling on your knees) with a rolled up yoga mat or blanket  between your thighs and calves. Start in the knee joint and gradually move the roll back towards the ankles. Sit in the juicy spots longer! Opening your knee joint and giving it traction allows circulation. As you move the roll down you mash your calves and hamstrings releasing tightness in these muscles. This posture is especially important if you wear heels and/or hyperextend your knees.

6. Invest in a foam roller and roll out all sides of your legs. You can also lay over it both parallel and perpendicular to your spine to open the front chest.

Other Tips:

• Change your posture often.
• Notice if you tend to stand thrusting one hip forward or to the side. Practice being aware of standing evenly on both feet. If that is not realistic for  you switch sides often and teach yourself not to favor one leg.
• Be aware of your knee joint and avoid hyperextending or locking your knees.
• Make sure your core is engaged to support your lower back. When I say core, I mean your lower abs and deeper postural muscles which are your funcional support. HERE are a few ways to increase support and stability there.
• Invest in a pair of comfortable and supportive shoes. Thank goddess they make fashionable comfort these days! I often put pair of SuperFeet in my shoes.
• Avoid standing on hard surfaces. Ask your company to buy a rug or a rubber mat or cushion for you to stand on.
• Use the Yoga Anywhere! videos stretch your neck and shoulders while standing up.