I am so tired of ending long shifts sore and achy. Eventually I bounce back but the body doesn’t forget wear and tear, and I’m not getting any younger. After looking into what I’m hurting in my shifts these are the stretches I’ll be doing during breaks. Figured I’d share for others who have the same problems
You’re just warming things up so your joints don’t take all the abuse.
Back + chest
Cat–cow (10 slow rounds) Get on hands and knees.
Breathe in, arch your back and lift your chest and butt (cow).
Breathe out, round your back and tuck your chin and hips (cat). Move slowly between the two.
Crunch-and-open (10 reps) Lie on your back with knees bent and hands behind your head. Lift your head and shoulders slightly like a small crunch, then open your elbows wide and let your chest stretch. Think “curl in, then spread open.”
Wall angels (10 reps) Stand with your back, head, and butt against a wall. Arms bent at 90 degrees, backs of hands on the wall. Slide your arms up and down like you’re making a snow angel, keeping them touching the wall. This opens your chest and shoulders.
Hips + knees
Half-kneeling hip flexor stretch (30 seconds each side) One knee on the floor, the other foot forward like a lunge. Tuck your hips under and squeeze your butt on the kneeling side. You should feel the stretch in the front of your hip.
Glute bridges (15 reps) Lie on your back, knees bent, feet on the floor. Squeeze your butt and lift your hips up, then lower slowly.
Clamshells (15 each side) Lie on your side with knees bent and feet together. Keep your feet touching and open your top knee like a clamshell, then close. This turns on the muscles that protect your knees and hips.
Wrists + hands
Finger stretches
Palms down, gently pull fingers back with the other hand, 20 seconds.
Palms up, pull fingers back, 20 seconds.
Wrist circles Make slow circles with your wrists, 10 each way.