Pain Free Working
Exercises

How to Stretch Your Feet While Standing

Have a standing desk or desk riser, but can’t seem to last long when you’re standing? Let’s have a look at a few stretches to relieve some pressure off your feet.

These are all standing exercises. You may hold onto a chair or the edge of your desk in front of you to help you balance. All the stretches begin by standing tall, with your feet together flat on the ground and relaxed shoulders.

Calf Stretches

Step your right foot in front so that the right heel aligns with your left toes. Keep your right heel down and point your right toes to the ceiling, and slightly bend your left knee. Hold for 10 seconds, then return to the starting position. Repeat on your left leg. Do the stretch 5 times on each side.

Calf Raises

Raise to your tip toes and hold for 5 seconds. Lower your heels as you exhale. Repeat 10 times.

Toe Taps

Extend your right leg in front, flex your foot and point your right toe to the ground. Bring your right foot back to neutral, and repeat on your left side. Repeat up to 10 times per side. You may alternate between feet or finish the reps on your right foot before proceeding with the left foot.

Ankle Rotations

Extend your right leg in front with your foot in the air, then slowly roll your right ankle in clockwise circles. Do 10 rotations, then slowly go counterclockwise 10 times. Bring your right foot next to your left, then repeat on your left foot for 10 rotations for each direction.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.