We are all aware of the dangers associated with prolonged sitting. The risk of obesity, cardiovascular disease, and metabolic syndrome might grow as inactivity lasts for extended periods of time. The key is to get up and move as a result. However, can standing all day, whether out of choice or necessity for work, also be unhealthy? Can there be too much for you?
Jordan Metzl, MD, a sports medicine specialist at the Hospital for Special Surgery in New York, NY, says that standing all day if you haven't accumulated enough standing hours over time is like starting with a marathon rather than a 5k run. When you stand for a long time, your back, hips, and legs may become very sore.
It is also possible to gain from standing all day long, but only if you do so while maintaining good posture. Sean Light, MA in sports performance, former Los Angeles Lakers strength and conditioning coach, and creator of 4A Health says, "The reality is that most people tend to fall into faulty standing patterns that only make the problems they were trying to avoid worse."
The Difficulties of Standing All Day
According to Tom Walters, PT, DPT, OCS, owner and founder of Rehab Science, whenever a person remains in the same static postural posture for too long, we start to worry about certain tissues being loaded excessively and others not being loaded sufficiently.
According to him, "with prolonged standing, soreness frequently develops in the low back and foot arches as the tissues in those regions are directly loaded during standing." "These areas' muscles and connective tissues are susceptible to fatigue, which might result in the emergence of discomfort.
Standing instead of sitting reduces the risk of postural abnormalities. Dr. Walters explains: "That's because the joints are retained in a neutral posture when standing. But extended standing can also cause stiffness and muscular tightness in the joints of the lower back and legs.
The fact that the anatomy of the body is not symmetrical on both sides adds to the dangers of standing for extended periods of time. "Your heart is on your right and your liver is on your left. Light indicates that the left lung has three lobes whereas the right lung has just two. As evident in the renowned Statue of David, this asymmetry results in an aggressive and natural bias to the right side, which is why most people stand with their weight mostly on their right leg. This causes the body to adjust by producing a predictable series of muscular tension and postural imbalances, which can only be fixed by giving your left side of the body greater attention through exercise and stretching.
Stretching beforehand is crucial if you know you'll be standing all day, whether it's due to work, a sport like 18 holes of golf, or perhaps visiting an exhibit while on vacation.
Stretching your muscles will increase your range of motion, flexibility, and, surprisingly, your energy level throughout the day. You can boost the quantity of oxygen your body can take in through inhalation, for instance, by stretching your lats or even the tissue around your ribs. Furthermore, the more oxygen your body has, the more energy is transferred into your bloodstream and ultimately to your muscles, making for a more energizing and joyful day.
Do you intend to spend the entire day standing? Try the stretches listed below to help your body get ready.
Lower Body Stretches
Inchworm
With your feet shoulder-width apart, stand. Once you're in a plank posture, slowly walk your hands forward with your palms towards the ground. Return to standing by edging the hands back toward the feet slowly.
While I typically recommend this for calves, Achilles, and even plantar fasciitis tension, Light emphasizes that it truly has a significant impact on the entire body. There is a line of connective tissue that starts just above your brows and travels over your head, down your back, down your legs, and finally stops under your feet. The "superficial back line," as we refer to it, is one of the first areas to constrict under stress. That stress and tension can be stopped in its tracks by this worldwide stretch.
Greatest Stretch in the World
Take a plank stance to begin. Lunging, raise your right foot up and away from your right hand. Lift your right hand off the floor, flex your right elbow or hand so that it is parallel to the floor, and then raise your right arm so that it is pointing upward. Take a 5-second hold. Put your right hand back on the ground if you were on your elbow, then step your right foot back to the plank. On the opposite side, repeat. Ten times total, keep alternating.
Dr. Metzl says that this stretch is excellent for releasing tension throughout the entire body. It can expand your range of motion and enables for mobilization of the thoracic spine, hips, and even ankles.
Stretching in the Supine Figure Four position
One leg should be raised straight up toward the ceiling while you are lying on your back. Put your ankle against the thigh of the leg that is straight with the other leg, your knee bent. Stretch yourself by bringing the straight leg close to your chest using your arms. Switch legs and repeat after holding for 10 seconds.
Dr. Walters states that this stretch can help lessen the soreness felt in the gluteal region, which is frequently noticed in persons who stand all day at work.
According to Light, "the majority of people have tight right adductors or groin, and the ongoing tension in this muscle has been destroying knees, hips, and lower backs since the beginning of time." You'll get some alleviation and the capacity to move by lengthening it with this stretch.
Stand-Up Quad Stretch
Your feet should be shoulder-width apart as you stand. Put your weight on one leg and kick your other foot up toward your glutes by bending the other knee. Hold on to the raised foot. Ten seconds are held, then alternate legs. (Modification: If you have difficulties balance, use your free hand to hold onto a chair, bar, or wall.
"This stretch is a good option because it involves flexing or bending the knee and stretching the quadriceps muscles," explains Dr. Walters. "The knee is held in an extended position when standing." "This temporarily releases the knee from the loaded extension position associated with standing," says the doctor.
Stretches for the upper body
Flexing of the neck
Straighten your back and shoulders while sitting or standing, and keep your arms at your sides. Lift your head, put your hands on the back of it, and tuck your chin into your chest. To make the stretch more effective, use your hands' weight. Hold for five seconds. Repeat three times.
Dr. Metzl notes that this exercise "targets the paracervical muscles, which are the source of tension in the neck. They can become more mobile and have tension released by stretching.
Spinal Twist while seated
Put your feet flat on the floor and sit up straight on a chair (or on the floor with your legs out in front of you). Turn your body to the left, put your right hand outside of your left leg, and extend your left arm backward. Maintain for 10 seconds. Continue on the opposite side.
According to Dr. Metzl, doing so enables you to stretch out your paraspinous muscles by twisting your lumbar spine. Lower back stress and soreness may be lessened.
Pec Stretch
In a doorway, stand. To place your forearm on the wall within the doorway, lift one arm and bend the elbow at 90 degrees. Step through the doorway with your opposing leg. When your arm is on the wall, lean into the front leg until you feel a stretch in your side. After holding for ten seconds, switch sides.
Many people will hunch their shoulders during the course of the workday because the majority of jobs require performing tasks in front of us, according to Dr. Walters. "This stretch assists in rebutting that assertion."
Core Stretches
Kneeling Hip Flexor
Assume a high kneeling stance. Step forward with your right foot and plant it roughly two feet in front of you. Leaning forward with the weight on the front foot, push the hips. For a deeper hip flexor stretch on the left, slowly tilt your upper body backward while holding out your arms. Ten seconds of holding. On the opposite side, repeat.
Dr. Metzl adds that this stretch "targets the muscles in the front of the hip and hip flexors." When you spend a lot of time in a stationary position, these muscles may get tight.
Childs Pose
Get down on your knees and sit there. Reach your arms forward as you spread your knees widely and descend your upper body until your arms and forehead are resting on the floor. Strenuously extend your arms forward. Maintain for 15 seconds.
Dr. Walters claims that standing all day extends the low back, or lumbar spine. "The stretch in child's pose is usually beneficial because it lengthens the spine into flexion. By doing so, discomfort is lessened and the spine is given a break from extension.
Stripe Stretch
Inhale normally, and then let out every last bit of air. Towards the end of this exhale, you'll notice that your abs are really working. Keeping your abs tight, inhale once more. This inhale will exert a tremendous amount of pressure on your ribs and cause them to move inside. Ten times, repeat.
"The air you inhale will push out against your ribs and start forcing those intercostals between the ribs to stretch," adds Light. Do this exercise if you only attempt one thing; after five breaths, it can reduce stress and tension, promote mobility, and help relax the nervous system.
