Do your legs and feet feel stiff and tired after a long day? Try these yoga stretches for instant relief!
It’s normal for your legs and feet to feel tired and stiff after a long day, even if you haven’t worked out or strained them. Most of us feel tight and stiff due to our lifestyle and simple daily habits that we repeat. Sitting for long periods during the day and wearing restrictive shoes can play a role in how our lower body feels by the end of the day.
Let’s imagine what happens to our feet when we sit for long periods. When you sit, your legs are bent at the hip. the main muscle that does this is your hip flexors. These muscles, which run from your back starting at T12 along the hip to the front of the upper thigh, shorten or contract in the sitting position. Because you’re not moving or bearing weight, your muscles don’t have to do much work, but they’re still contracting. These shortened muscles become tight or high-toned, known as hypertonic, and can tire your muscles and over time become weak and tight. During the day, it’s a good idea to set a reminder to stand for 5 minutes every hour, and when sitting for extended periods move positions to avoid over-stressed muscles.
Let’s talk about our feet. Do you ever take your shoes off at the end of the day and it’s like your feet are screaming THANK YOU! Did you know that the soles of your feet have a thick band of tissue called a plantar aponeurosis? Your fascia can be reshaped, so when we wear shoes all day, we limit the movement of our plantar fascia, making it feel tight, the tighter the shoe, the stiffer your feet will feel. The good news is that fascia is malleable, so massaging your feet, getting your fingers between your toes to stretch the tissue, or rolling your foot on a tennis ball is a great way to massage it. in your plantar fascia.
Try this yoga routine after a long day to release tension from your leg muscles and stretch your legs. This will help not only lengthen your tired and tight lower body muscles, but also increase circulation that has been restricted from sitting or standing most of the day.
Thunderbolt Pose and Toe Stand
Sit in a kneeling position with your hips over your heels. You can sit on a blanket for comfort or sit on a block to relieve any knee discomfort. Take a deep breath and reach up to the crown of your head to lengthen and align your spine. Place your hands on top of your thighs. This gentle pose stretches the quads, the front of the shins, and the tops of the feet. Hold for 1 minute.
Include this variation of the lightning bolt with the toes curled to stretch the soles of the feet.
Add a little more intensity with this finger-based variation. Widening the knees will add a stretch to the inner thigh
Gorilla pose
From a standing position, feet hip-width apart, slide the palms of your hands under your feet until your toes reach the crease of your wrist. Bend your knees enough to place your palms under your feet. Allow your upper back to round and stretch. This pose stretches your entire butt or rear of your body, including your back, gluteus maximus, hamstrings, calves, Achilles heel, and feet. You can gently shift the weight of your feet to your hands to massage both your feet and hands. Hold for 1 minute.
Lizard Lunge
Place your front foot as wide as your outer hip. Bend the knee of your front leg until it is stacked over your ankle. Extend your back leg behind you and let your hips sink. Your hands are on the inside of your front bent leg, you can stand on your hands or for a deeper stretch place your forearms down parallel. Reach your sternum forward to lengthen the spine. This hip opener stretches the inner thighs, hip flexors and groin. Hold for 1-3 minutes on each side.
Lying hero pose
Kneel on the floor with your thighs parallel and spread your legs out until your heels touch your outer hips. Sit your hips between your legs. Spread each toe on the floor. Thighs roll inwards. Lay your torso on the ground. You can also lie on a pillow or prop up if that’s more comfortable. If this stretch is too much for your knees, straighten one leg and then switch sides. Stretches quadriceps, hip flexors, knees, ankles and tops of feet. Hold for 1 minute.
Shoemaker pose
From a sitting position bring the soles of your feet together and spread your knees wide. Roll your pelvis slightly forward so you sit on your bones and prop yourself up on a blanket if needed. The hands gently grasp the upper part of the ankles. Reach the crown of your head up to lengthen the spine and place your shoulders over your hips. As your inner thighs stretch and knees widen, open your legs. It sits evenly on the seats. Stretches the groin and inner thighs. Hold for 1 minute.
Bio – Cathy Madeo
Cathy Madeo is a yoga expert, entrepreneur and social media influencer. She founded Cathy Madeo Yoga, an online yoga school where 1000’s of students around the world follow her online series and yoga training. It has graduated 450 yoga teachers in more than 45 countries.
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The Content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have about a medical condition.
