5 Simple Stretches Nurses Can Do at Work

As a nurse, you’re constantly on your feet, lifting, bending, and moving around all day. While this keeps you active, it can also lead to muscle tension and discomfort if you don’t take a moment to stretch. Incorporating quick stretches into your shift can relieve stress, improve flexibility, and help you feel more energized. Here are five simple stretches you can do right at work:

1. Neck Roll Stretch

Why: Relieves tension in your neck and shoulders, which can build up from looking down at charts or computer screens.
How:

Sit or stand tall.
Gently tilt your head to one side, bringing your ear toward your shoulder.
Hold for 10-15 seconds and repeat on the other side.
Slowly roll your neck in a circular motion clockwise, then counterclockwise.

2. Wrist and Forearm Stretch

Why: Reduces strain from writing, typing, or lifting patients.
How:

Extend one arm straight out in front of you, palm facing up.
Use your other hand to gently pull your fingers back toward your body.
Hold for 10-15 seconds, then switch to the other hand.

3. Standing Forward Fold

Why: Loosens up your back and stretches your hamstrings after standing or walking all day.
How:

Stand with your feet hip-width apart.
Slowly bend forward at the hips, letting your arms and head hang toward the ground.
Bend your knees slightly if needed, and hold for 20 seconds.
Slowly rise back up to a standing position.

4. Seated Spinal Twist

Why: Relieves tension in your lower back and improves spinal mobility.
How:

Sit on a chair with your feet flat on the ground.
Place your right hand on the back of the chair and gently twist your torso to the right.
Hold for 10-15 seconds, then repeat on the other side.

5. Calf Stretch

Why: Helps relax tight calves from long hours of standing or walking.
How:

Stand near a wall or counter for support.
Step one foot back, keeping the heel down and your back leg straight.
Bend your front knee and lean forward slightly.
Hold for 10-15 seconds, then switch legs.

Pro Tip: Make Stretching a Habit

Take 1-2 minutes every couple of hours to do these stretches during your shift. Not only will your body thank you, but you’ll also feel more focused and refreshed throughout the day.

Remember, self-care isn’t selfish—it’s essential for providing the best care to others. Start incorporating these stretches into your routine and feel the difference in your energy and comfort! 💙