Let's talk about something that often gets overlooked in the hustle and bustle of our demanding jobs: our physical health. As nurses and healthcare workers, we're no strangers to long shifts, heavy lifting, and constant movement. But amidst the chaos of caring for others, it's essential to remember to prioritize our own well-being too.
That's where proactive movement comes in. Incorporating stretches and exercises into our shifts can not only help prevent injuries and discomfort but also boost our overall health and well-being. So, let's dive into five simple yet effective stretch and exercise examples that you can easily incorporate into your day-to-day routine on shift.
Neck and Shoulder Rolls:
Benefit: Relieves tension and stiffness in the neck and shoulders, which are common areas of discomfort for healthcare workers who spend long hours on their feet and performing repetitive tasks.
How to do it: Sit or stand tall, and gently roll your shoulders backward in a circular motion, then reverse the direction. Follow this with slow, controlled neck rolls, moving your head from side to side and front to back. See Neck and Shoulder Roll Tutorial Video Here
Desk or Wall Push-Ups:
Benefit: Strengthens the upper body, including the chest, arms, and shoulders, helping to improve overall physical strength and endurance.
How to do it: Stand facing a desk or wall at arm's length, place your hands shoulder-width apart, and lean forward until your body is at an angle. Lower your chest toward the surface, then push back up to the starting position. Repeat for a set of 10-15 reps. See Wall Push-Up Tutorial Video Here
Standing Leg Raises or Knee Lifts:
Benefit: Targets the lower body muscles, including the quadriceps and hip flexors, to improve leg strength and stability, which is essential for standing and walking for extended periods.
How to do it: While standing or sitting, lift one leg straight out in front of you, hold for a few seconds, then lower it back down. Alternatively, perform knee lifts by bringing one knee toward your chest, then lowering it back down. Aim for 10-15 reps on each leg. See Standing Leg Raise Tutorial Video Here
Seated Spinal Twist:
Benefit: Improves spinal mobility and flexibility, alleviating stiffness and discomfort in the back, which can result from prolonged periods of sitting or standing.
How to do it: Sit tall in a chair with your feet flat on the floor. Place your right hand on the back of the chair and your left hand on your right knee. Inhale, then exhale as you twist your torso to the right, looking over your right shoulder. Hold for a few breaths, then switch sides and repeat. See Seated Spinal Twist Tutorial Video Here
Calf Raises:
Benefit: Strengthens the calf muscles and improves ankle stability, which is crucial for walking and standing for long periods, especially on hard surfaces like hospital floors.
How to do it: Stand tall with your feet hip-width apart, then rise up onto the balls of your feet, lifting your heels as high as you can. Hold for a moment at the top, then lower back down. Aim for 10-15 reps. See Calf Raise Tutorial Video Here
Now, you might be wondering why it's so important for healthcare workers to prioritize proactive movement on shift. Well, aside from the obvious physical benefits, like reducing the risk of musculoskeletal injuries and improving overall strength and flexibility, there's also a significant impact on patient care.
As healthcare providers, our physical health and well-being directly impact our ability to provide high-quality care to our patients. When we're strong, healthy, and mobile, we're better equipped to handle the physical demands of our jobs, whether it's lifting patients, maneuvering equipment, or standing for long periods during surgery or procedures.
But it goes beyond just physical strength—it's also about mindset and energy levels. When we take care of ourselves and prioritize our own health and well-being, we're better able to show up as our best selves for our patients. We have more energy, patience, and resilience, allowing us to provide the compassionate, high-quality care that our patients deserve.
So, let's make a commitment to ourselves and our patients to prioritize proactive movement on shift. Whether it's a quick stretch during a break or a few desk exercises between patient visits, every little bit counts. Your body—and your patients—will thank you for it.
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