Standing at work the whole day can be very difficult. It often leads to sore feet, body pain, and fatigue at the end of the day. This may raise your risk for long-term back pain and musculoskeletal disorders.
Physiotherapist Rob Thorburn, in a fitness article in Abc Everyday has suggested some exercises to strengthen your lower body and build endurance. If your job involves standing the whole day, Rob five simple exercises will help your body to prepare better.
4. Clamshells
Lie on your side, with legs bent and knees stacked. Rest your head on your lower arm, and use your top arm to steady. Keep your feet together and slowly lift your top knee and with control. Pause, and then return your upper leg to the starting position.
Clamshells use your hip abductors and the gluteus maximus muscles. It strengthens the hips and reduces low back pain.
5. Bridge
Lie down on your back by keeping your arms at your sides. Lift your hips toward the ceiling. Keep your knees and thighs parallel. Hold the pose for 5 full breaths and release back to the start position.
The bridge exercise is a backbend, a core strengthener, and a balance pose all in one.
