TIPS AND WORKOUT FOR LONG HOURS JOBS

TIPS AND WORKOUT FOR LONG HOURS STANDING JOBS

Today in this blog i am going to share tips and 15 minutes daily workout which you guys can do easily keep your body in good condition to work more efficiently and i will also tell you about some assistive equipment which you can use if you guys have any preexisting conditions. so lets start .

7 Tips for standing jobs or long hours jobs

1.  Wear comfortable clothes : Remember you are not dressing up for parties, so please dress confortable so it is easy for you to move around even in a narrow space of work.

2. Wear right shoes shoes : Try to get work shoes from walmart they are pretty good. there should be no heels in the shoes, they should be right shoes perfect no play space inside the shoes.

3. Try lumbar support belt: you should wear lumbar support belt because you are standing long hours and while standing there is a lot of burden on the lower back and that is where we have no support as in there are no ribs to share the weight .

4. Maintain good posture:  try to maintain good posture, even if you are trying to rest your shoulders on the counter make sure you arc your upper back and let your neck hang for long .

5.Move around for circulations: as you get time please move around , stretch your joints , because while standing circulation stays focus on going down  towards gravity.

6.Keep hydrated: keep your self well hydrated, it is very important, 

7.Use ERGONOMICS AIDS: in your particular job these aids are like , anti fatigue foot mats, cushion soles for your shoes, ankle supports.

now lets move on to 15 mins workout to completely eradicate these problems.

WORKOUT FOR FUNCTIONAL STRENGTH AND MOBILITY

You can do this workout anytime of the day as it is only 15 minutes, but i suggest you do this early morning as it will give you a head start for the day and you will not find any excuse later on in the day . 

1. START WITH KICK BOX MOVE: Bring your hand from all the way up to towards your knee, try holding a bottle for some added weights, for better movement check out the video in the description. do atleast 3 sets of 20 reps each , add weights later as it will get easier to do after some time .

2. BUDDHA POSE SIDE BENDS AND TWIST:  Stand in Buddha pose and keep your hand next to your head and bend each side slowly continue for one min, and same position start doing twisting.

3. REAR TILT FOR LOWER BACK : stand straight and slightly bend in the rear. do like 20 to 40 reps two sets to three sets .

these exersices will make your core strong enough 

now cervical exercises : DO isometric workout like pushing your cheek with left hand and pushing cheek to right side , hold the position for 20 secs each hand , then do CHIN TUCK as demonstrated in the video then stretch neck on either side with hands slowly. this will release stress .

TOWEL TWIST FOR FROZEN SHOULDERS: take a towel and hold it tight both hands elbow straight and rotate the both hands form one side to another. please consider watching video for better understanding .

STRENGTH WORKOUT FOR LOWER BODY 

1. KNEE EXTENSION : SIT on a couch or bench put a towel under the knee and then lift your foot to the front slowly hold the position for two secs, and bring back the foot slowly. you can add ankle weights later on to make it harder.

2. KNEE FLEXION STANDING:  stand straight then keep your your knee steady and lift your ankle back wards and you shoud feel the flexion in your hams string . repeat this for 20 reps each side for three reps.

3. HEEL AND CALF RAISES: stand straight and just lift your heels up , you can do this for 20 reps for three stes.

4, WALL SQUATS: use a roller put it behind your back bring your foot a little further and go down slowly you should feel the pressure on your quads, youo can do this for 15 reps for 4 sets .

5. SWIMMING : when ever you could find time two time a week if you do swimming thats great for over all strength and endurance,.

i hope this workout and tips will help you in working more efficiently 15 mins you invest in your daily routine will definitely help you in making more money.

thank you .