5 EASY WAYS TO STRENGTHEN YOUR LEGS AND FEET FOR LONG DAYS AT THE OFFICE
Are your legs and feet sore after standing at work all day? Try these 5 helpful exercises to strengthen your lower body and build endurance!
Although supportive shoes and work breaks may help decrease pain and injury, doing these 5 easy exercises will help your body adapt to the long hours on your feet, by building strength and endurance.These exercises will help avoid fatigue, shin splints and swollen feet, allowing you to stay on your feet for longer.
It is also recommended that these exercises be completed every second day, with a minute break in between sets.
1. Lunges
This exercise uses your gluteal or glute muscles, quadriceps, and hamstrings. Try some lunges by your desk!
From a standing position, take a large step forward with one leg, bending your other knee. Try to then avoid your back knee from touching the ground, and try maintaining your balance.
Return to the starting position, and repeat the movement with the opposite leg.
This exercise should be completed in 10 repetitions in 3 sets.
2. Heel Raises
This exercise focuses mainly on the muscles within your calves, the soleus and gastrocnemius. Heel raises are easy to do while your waiting by the photo copier.
Start by standing with your feet at hip-width apart and feet flat on the floor, slowly raise up onto your toes. It is important that you keep your knees straight during this exercise.
Then, slowly lower yourself back down to the starting position.
To make the exercise harder, you can try having a slight bend in your knee to target the deeper muscles in your calves.
For stability, try holding onto a solid object, such as a chair or the wall, to maintain your balance.
This exercise should be completed in 10 repetitions in 3 sets.
3. Squats
This exercise focuses on your quadriceps, hamstrings and gluteal muscles.
Stand with your feet shoulder-width apart, flat on the floor. Bending from your hips, you want to aim to squat down (as if you’re sitting onto a chair).
Be sure to keep your back straight and feet flat on the floor, pushing your weight through your heels. Try to avoid your knees moving over your toes in the squatted position.
Straighten and return to the starting position.
This exercise should be completed in 10 repetitions in 3 sets.
4. Clamshells
This exercise targets your hip abductors and gluteal muscles. Give this a go while you are on your break!
Lie on one side with both knees slightly bent, knees and ankles stacked on top of each other.
Keeping your feet together, slowly open your hips by lifting your top knee to point towards the roof, and with control, return it to the starting position.
Try to avoid rolling your back and hips during the movement.
This exercise should be completed in 10 repetitions in 3 sets.
5. Hip Thruster/ Bridge
This exercise focuses on a variety of muscles, including your gluteals, hamstrings, and abdominal muscles.
Lie on your back with your knees at a 90 degree angle (bent towards the ceiling). Place your arms and hands flat on either side of your body for support.
With your feet remaining flat, drive your weight through your heels and lift your buttocks, hold, and slowly return to the resting position.
For variations, change the position of your heels by bringing them closer to your buttocks, or use a theraband above your knees.
This exercise should be completed in 10 repetitions in 3 sets, with a 3 second hold at the top of the thrust.
Try these 5 exercises out when your legs and feet need a stretch at work. Even if you are not at work these exercises are suitable at all times. If you still feel that your legs and feet are sore, contact us and we will help you out! Find us at https://infinityhealthandosteo.com.au or call us on 9846 2800.
PLEASE NOTE: It is important to not overwork your muscles. If you are struggling, decrease the number of repetitions or ask your trusted health professional
