ERGO BREAK 05.07.2025

Prolonged Standing

Prolonged standing can lead to discomfort, swelling, and long-term issues like muscle stiffness and joint pain. It increases pressure on the lower back, legs, and feet, causing fatigue and reducing circulation. Take regular walking breaks or shift your weight between both legs to offset these effects. Use anti-fatigue mats, wear supportive footwear, and incorporate stretching exercises. Elevating the legs can also improve circulation and reduce strain on the body.

Foam Rolling

Foam rolling offers numerous benefits, including improved circulation, reduced muscle soreness, and enhanced flexibility. It works by applying pressure to muscles and fascia, helping release tightness and trigger points. To foam roll, start by placing the roller under a targeted muscle group, such as your calves or thighs. Gently roll back and forth, pausing on tight spots for 20-30 seconds. Focus on slow, controlled movements, and avoid rolling directly over joints or bones for optimal results.

Hip Flexor Stretch

Hip flexor stretching improves flexibility, reduces tightness, and prevents injury. Tight hip flexors can result from prolonged sitting or intense physical activity, leading to discomfort and reduced mobility. Effective stretches include lunges, pigeon pose, and kneeling hip flexor stretches, which target the iliopsoas muscle group. Regular stretching helps alleviate lower back pain, improve posture, and increase range of motion. Consistently aim to stretch throughout the day to maintain hip flexibility and overall muscle health.