3 Stretches to do right now if you are on your feet all-day | stretching exercises | stretching exercises for beginners

We all know that the feet carry all the body’s weight, and for this reason, they can suffer various discomforts. For example, if we are on our feet for long hours, the soles hurt, especially if we wear inappropriate shoes, and we feel pain on the soles and other points of the feet.
And if we lead a too sedentary life, when walking, we may also notice pain. Do you know the exercises to relax the feet in those cases? Below we will present three simple exercises to
help you relax your feet. It is a series of activities with a low physical impact that reactivate circulation to reduce inflammation in the feet area. In addition, they are recommended to increase your flexibility,
reduce the risk of injury and relieve pain. Put them into practice!

Toe extension
With this stretching exercise, you can reduce the risk of plantar fasciitis. It is good therapy for
when this ailment already exists. You have to do it carefully to prevent possible complications.
How do you do it?
● Sit in a chair and put your feet on the floor.
● Next, lift one foot and put it on the opposite thigh.
● Afterward, take the toes with one hand and pull them towards the ankle. Make sure you feel a stretch in the bottom of your foot and the heel cord.
● Gently massage the bridge of the foot with the other hand.
● Hold for 10 seconds and do about ten reps for each foot.
Big toe stretch
It is one of the exercises to relax your feet after wearing tight or tall shoes. You need to maintain a good range of motion of the big toe during the stretch.

How do you do it?
● Sit in a straight-backed chair, resting your feet on the floor.
● Lift one foot and put it on the opposite thigh.
● Next, use your fingers to stretch your big toe up and down.
● Hold the stretch for about five seconds in each direction.
● Perform ten reps with each foot.

Toe curls
To carry out this exercise to relax your feet, you will only need a towel. Its practice will allow
you to strengthen the muscles of the upper part of your feet and your toes.

How do you do it?
● Comfortably sit on a chair, with your back straight and your feet flat on the floor.
● Next, spread a towel on the floor so that one end is at your feet.
● Put your toes on the end of the towel and wrinkle your fingers to pull the towel.
● Do five reps with each foot.

Tips to Avoid Fee Pain
Standing for more than five hours per day contributes to significant and prolonged muscle fatigue in the lower extremities, increasing the risk of long-term back pain and musculoskeletal
disorders, so these tips will help you prevent these types of ailments.

Work standing
Interestingly, some research has found that nearly half of the workers worldwide spend more than three-quarters of their working day on their feet and thus suffer from leg cramps and back pain.
Performing regular stretches, incorporating specific breaks, alternating sitting and standing work, or changing the posture in which you are doing can be very beneficial to activate blood
flow and solve problems derived from working standing up.


Muscle-strengthening routine
Suppose you already go to the gym and perform high-intensity exercises in the weight zone. In that case, you already have enough muscle quality to prevent muscle ailments from working for many hours on your feet. However, no one is free from suffering from such problems.

Exercises such as deadlifts, squats, or strides will make you strengthen the entire area that suffers the most when standing, such as the lower body and the lumbar region of the back.

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