Stretch to Make it Through the Longest Shift in History
So many in the Healthcare field now work twelve hour shifts. That is a long day for the best of us.
You can find uniforms that are comfortable enough for those long shifts here on our site, www.uniformsandscrubs.com but even the most comfy scrubs in the world are not enough. Here are some tips for making it through the mental and physical stress of your never ending shift.
From http://dailynurse.com/4-best-stretches-nurses/
4 Best Stretches for Nurses by Terah Shelton Harris | May 19, 2016
According to the Mayo Clinic, stretching helps improve flexibility and range of motion in the joints. Improved flexibility decreases the risk of injuries and enables muscles to work more effectively. Stretching also increases blood flow to muscle, flushing out oxygen-depleted cells and increasing energy levels. Jeff Miller, a certified personal trainer and owner of Function Fitness, recommends the four best stretches for nurses to stay relaxed and loose during a shift.
1. Neck stretch
Stand up straight with your head level. Place one hand behind your back as if standing "at ease," only with the back of your hand on your lower back. Put the other hand on top of your head, and gently pull your head to the side until you feel a stretch. You should feel the stretch in your neck, shoulder, and a little bit in your core. Hold for 20 seconds, then do the other side. Do this once an hour to help keep your neck muscles loose and balanced.
2. Chest and shoulder stretch
Stand up straight with good posture. Put your hands out to your side, and rotate your hands so your thumb is pointing backward until they're pointing at the wall behind you. Arch your back, pressing your shoulder blades together, and hold for five seconds. If you do this once an hour, it will help prevent back, shoulder, and neck pain caused by constantly leaning over your patients and looking down at their charts.
3. Hula-hoopers
Put your hands on your hips and slowly swivel them around like a hula-hooper. Do this five times per side every hour. It will help keep your hip and back muscles stable and balanced, preventing low-back pain.
4. Standing row with tubing
Attach some exercise tubing (just medical tubing with some grips on it) to a coat hook or something else relatively close to eye level on the wall. Holding your hands thumb-side up and your arms straight out in front of you, pull your elbows straight back toward the wall behind you. Do three sets of three reps 12-15 times, at least three times per week.
Let's stretch some more with: http://onlinenursing.neu.edu/blog/7-head-to-toe-stretches-for-nurses-and-nursing-students/
7 Head to Toe Stretches for Nurses and Nursing Students
By Northeastern Nursing | Published March 11, 2015
The following stretches are easy to do and can be done daily to re-energize your body and mind from head to toe.
Stretch Your Neck
Bring both arms behind your back and grab your left wrist with your right hand. Gently pull your left arm downward towards the right as you tilt your head to the right, so you feel a stretch on the left side of your neck. Hold for ten seconds, then alternate sides.
Stretch Your Arms and Shoulders
Extend your arms over your head and grasp the elbow of your right arm with your left hand and gently pull the elbow behind your head very slowly and hold for 10 seconds. Repeat on your other arm.
Stretch Your Lower Back and Hamstrings
Sit straight up on the ground with your right leg extended straight and your left leg bent at the knee. Using your hands to support you on both sides, cross your left foot over your right thigh above the knee and place it on the ground. Place your right elbow on your left knee to control your leg. With your left hand planted on the ground behind you, slowly turn your head and rotate your upper body to look over your left shoulder. Hold for 15 seconds, release slowly, and then repeat on your other leg.
Stretch Your Hips
Stand straight up and bend your right leg back toward y
our rear and take a hold of your right foot with your left hand, using a wall to balance if needed. Pull your foot towards your buttocks and feel the stretch in your quadriceps and hips. Hold for 30 seconds, then alternate legs.
Stretch Your Legs
While seated on the floor, extend one leg straight out from your body. If you can reach your toes, pull them back toward your shin as far as you can and hold the foot dorsiflexed for 10 seconds. If you can't reach your toes, lean forward and reach as far as possible toward your toes, while flexing your foot back and hold for 10 seconds. Repeat on each leg.
Stretch Your Calves
Stand one to two feet away from a wall with your toes pointed toward the wall and rest your forearms against the wall with your head resting on your hands. Bend one leg and place your foot ahead of the other with your big toe touching the wall, leaving your other leg straight. Slowly move your hips forward until you feel the stretch in the calf of your straight leg, making sure your heel of that leg does not leave the ground. Hold the stretch for 30 seconds, making sure not to bounce, then alternate legs.
Stretch Your Feet and Ankles
While sitting on the ground, grasp one leg, elevating it off the ground. Take hold of your foot and gently rotate your ankle clockwise and counter-clockwise 10 to 20 times in each direction. Repeat on both ankles.
These stretches are not only good for the body; they are great for the mind too. Stepping away from the chaos for a few minutes of stretching will help you to relax the mind and rejuvenate your body. While you are so busy taking care of others, don't forget to take care of yourself!
