Kick off your heels and stretch it out
Sitting or strutting in high heels often affects the natural muscle alignment of the body, leading to strains on certain areas such as the back, chest, and abdominal muscles. Here are some tips from ICAN personal trainers for how to lengthen and strengthen your sore muscles after a long day in high heels.
Hamstrings: Sit on the floor and stretch one leg out straight to the side. Bending the other knee, place the sole of the foot on the inside of the stretched leg. Stretch forward, trying to touch the toes of the extended leg. Repeat again on the other side.
Hip flexor: Stand in a neutral position and adopt a lunge position. Place the back leg on the floor and push the hips forward and can feel the stretch through the hips and pelvis. Return to the standing position, and repeat on the opposite leg.
Lower back: Sitting on your knees, stretch forward until the hands and forehead are touching the floor; the stretch should be felt especially in the lower part of the back.
Chest: Stand in a neutral position and place both hands in the lower back, where the back slightly curves inwards and push the arms to bring the elbows closer together behind you.
Back strengthening: Exercises to strengthen the upper back will help maintain a straight spine and stop curvature of the shoulders. Try resistance band rows and cable flys; these retraction workouts will prevent weight bearing on the chest, instead balancing it across the back.
Glute strengthening: Toned glutes will also allow for a better sitting position and posture. Try step-ups, and lateral band walks.
Abdominal strengthening: A strong core gives that beach body feeling all year round, preventing excessive curvature in the lower spine. Plank variations are a great way to define abdominal muscles.