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5 best yoga poses after a long day on your feet - scrubs

Nurses are no strangers to being on their feet all day. We are constantly checking in on patients, getting medicines, and getting to and from the supply closet. All that walking and standing can leave your feet, back, and neck behind after a long day on the ground. But sitting on the couch after work won’t necessarily provide the comfort you’re looking for. That’s why yoga can be so beneficial.

These five postures are specifically designed to relieve neck, back and foot pain by increasing blood circulation and improving posture. Yoga can also improve your mood, reduce anxiety, and help you get a good night’s sleep. The great thing about these situations is that you can do them anywhere. Even a little yoga will help, even if it’s only five or ten minutes a day.

Legs on the wall exercise

For this position, find a flat section of the wall. Lie on the floor in a comfortable position with your basin a few inches from the wall. To make you feel more comfortable, you may want to put a blanket, towel, or rug under your sink.

Begin by bending your knees as you slowly raise your legs against the wall until they are completely straight. Let your arms rest at your side. Try to relax your head, neck and shoulders. Focus on your breathing and try to hold this position for 5 to 20 minutes.

cat/cow pose

This pose is designed to stretch and lengthen your spine, which is compressed when standing for long periods of time. Sit in a tabletop position with your hands and feet on the floor. Keep your knees directly below your hips with your wrists below your shoulders. Your elbows and shoulders should be in one line.

Keep your neck straight while looking at the floor. Inhale and slowly raise your chest and seat bones toward the ceiling while allowing your belly to sink toward the floor.

Exhale and roll your spine toward the ceiling while bending your chin toward your chest. Hold this position for 5 to 10 minutes.

baby’s position

Start on your hands and knees on the floor or on a yoga mat. Keep your knees wide apart and touch your big toes. Slowly move your pelvis back so that your bottom is resting on your heels.

Sit straight and extend your spine through the crown of your head. Now lean forward as you exhale until your head touches the ground. Your chest should be between your knees or resting. Keep your arms extended with your palms facing the floor. Press back slightly to move your hands forward as far as you can, extending your neck and spine.

Half pigeon pose

Get all fours on your hands and knees. Bring your right knee forward so that it is touching the back of your right wrist. Put your ankle somewhere in front of your left hip. Try to keep your lower leg parallel to the mat. The more you straighten your leg, the more intense the pose will be.

Move your left leg back and straighten your knee with your toes pointed. Keep your left leg straight behind your hip so it doesn’t get pulled out. Hook your hips and gently lower your upper body toward the floor. Place your forehead on the mat. Stay here for a few moments until you feel the stress relief.

Push back through hands and lift hips out of position and back to original position. Repeat on the other side.

reclining twist

Lie on your back with your knees bent and the soles of your feet on the floor.

Press your feet into the floor as you slowly lift your pelvis off the floor. Move your feet about an inch to your right. Exhale and pull your right knee to your chest and extend your left leg flat on the floor. Keep your left foot active and breathing.

Exhale and cross your right knee over the midline to the floor on the left side of your body. Now the right hip is sitting above the left hip. You can tie your right foot behind your left knee if you like. Open your right arm to the right, keeping it aligned with your shoulders. Place your left hand on your right knee or extend it into a T-shape with the arms. Turn your palms toward the ceiling.

Turn your head to the right, with your gaze directed from over your shoulder to the tips of your right fingers, but this move is not necessary if it is very painful in your neck. As you exhale, release your left knee and right shoulder toward the floor. Hold the position for up to a minute. Inhale and lie on your back to exit the pose, pulling your right knee into your chest. Release both legs on the floor to neutralize your spine for a few moments before doing the other side.

Practice these poses regularly to reduce pain and muscle tension. You can also visit Yoga Box in San Diego to improve your style.


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