FAJAR.CO.ID — For those of you who often have aches and pains because of work that requires you to stand for a long time, of course this interferes with your daily activities.
You will feel sore, especially in the leg area. Dr. Adrian Setiaji has a way to reduce this. You can apply some stretching or heating.
“Standing for a long time will burden our muscles, especially the muscles in the thigh, calf area. These are the movements you can do after work,” said dr. Adrian was quoted Friday (18/8/2023).
- Lying and Lake Elevation
You can raise your feet perpendicular to the wall as a foundation or just 10-15 cm. Can be done for 30-60 seconds.
The purpose of this movement is to help improve blood flow in the legs.
- Double Leg Calf Stretch
Straighten your leg and grab your toes with your hands. Lower your heel slowly to feel a stretch in your toe. Do it and hold 10-20 seconds.
- Single lake callf and hamstring Stretch
The same as the previous position, only using one leg. Hold 10-20 seconds/side, to stretch the calf + hamstring muscles, keep your knees straight.
- Trunk rotation Stretch
In the same position, rotate the body to the left or right. Hold for 10-20 seconds on each side. This movement is useful for warming up the back muscles and side abdominals.
- Quadricep Stretch
This movement is useful for relaxing the quadriceps muscles. Can be held from 10-20 seconds on each side.
- Butterfly Stretch
This movement brings together the soles of the right foot and left foot. Movement can be held for 10 to 20 seconds. Use it to warm up the inner thigh muscles.
- Tibialis Anterior Stretch
You can press the calf by sitting on it. Bend both legs and upper body position on the calves. Hold for 10 to 20 seconds. Useful for warming up the front lower leg muscles.
