On Her Feet All Day? Expert-Recommended Stretches to Keep Mum’s Legs Healthy and Pain-Free

If your mum is anything like mine, she is always on her feet—cooking, cleaning, running errands, and somehow still managing to tell you off for leaving your socks in the living room. But here is the thing: standing for long hours isn’t just exhausting, it can actually wreak havoc on the body. Stiff ankles, sore legs, foot pain, and even swelling—sounds familiar, right?

Well, good news! Certified Yoga Teacher Aakansha Gava has shared some easy exercises to help mums (and honestly, all of us) keep those legs happy and healthy. And guess what? They don’t require a fancy gym membership, just a few minutes a day. So, go on, tell your mum it is time to stretch, wiggle, and put her feet up.

1. Ankle Circles (20 Times on Each Side)

Whether she is chopping vegetables or binge-watching her favourite soap, your mum can do these effortlessly. Just rotate the ankles in slow circles—both clockwise and anti-clockwise. These little movements help prevent numbness and stiffness, especially for those who stand for long hours.

2. Standing Quadriceps Stretch (30 Seconds, Repeat 2-3 Times)

Ever felt that tight, sore feeling in your thighs after a long day? That is your quadriceps crying out for help. This simple stretch—pulling one foot towards your bum and holding it—helps keep those leg muscles loose and pain-free.

3. Toe and Heel Raises (30 Times, Controlled Movement)

This one is a game-changer for circulation! Lifting up on the toes and then rolling back onto the heels keeps the blood flowing, preventing foot and knee pain. It is especially beneficial for those dealing with diabetes or uric acid issues.

4. Legs Up the Wall (10-15 Minutes, or 30 if Comfortable!)

Now, this is where things get serious. After a long day of standing, elevating the legs helps prevent swelling, water retention, and even those pesky varicose veins. She can do this against a wall, a sofa, or even in bed. Just lie down, throw those legs up, and relax.

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