In a world where most industries are dominated by desk jobs and where people find their extra pay by driving, it is easy to focus on fitness solutions for the problems that plague those sedentary lifestyles. It is equally easy to take for granted the contractors and workers who construct those offices in which those workers live those sedentary lives, and easy to overlook the much more varied and complex physiological challenges those contractors face.

From head to toe, manual workers face myriad opportunities for injuries and chronic pain. Fortunately, there are myriad stretches and exercises to prevent those problems. Below are just a few that will help protect the most important areas.
 

Neck and Shoulder Tension Relief

Neck rolls – Relax your shoulders and lean your head towards your right shoulder like your trapezius is trying to whisper something to your ear. Without tensing, reach your arms downward to elongate the stretch. After 2-3 deep breaths, roll your chin smoothly to your chest and across to your other shoulder. Repeat for a total of 6-8 repetitions (3-4 stretches to each side).

Shoulder rolls – Shrug your shoulders in a circular motion from front to back. Keep your neck relaxed as much as possible. Repeat for 6-8, and then switch sides.
 

Chest and Back Tension Relief

Cross-body reach – Hold your right arm straight across your chest so that the inside of that elbow is close to your collarbone. Hug your right arm with your left arm and breathe slowly, gently pulling that arm a little further during each exhale. Repeat 3-5 times and then switch arms.

Behind-the-neck reach – Reach both arms up, and bend one elbow to reach that hand to between your shoulder blades. Use your other hand to gently pull the elbow inwards to deepen the stretch. Hold for 3-5 breaths, deepening the stretch with each exhale.

Chest/back stretch – Interlink your hands in front of you and round your back to stretch your shoulder blades. Hold this stretch for 3-5 deep breaths. Then interlink your hands behind your back. Pull down and away for 3-5 breaths to stretch your chest. Repeat each side.
 

Leg Tension Relief

Straight leg forward bend – Stand with your feet either together or hip-width apart, whichever is more comfortable. Bend forward at the waist and reach your hands to your shins or as low as is comfortable towards the floor. Take 3-5 deep breaths here, easing your hands further down with each exhale.

Wide-leg forward bend – Stand with your feet one leg’s length apart and bend forward at the waist. Cross your arms and bend as low as you comfortably can towards the floor. Take 3-5 breaths here, easing deeper into the stretch with each exhale. You can also relax your lower back here and rock gently from side to side as you stretch.

Runner stretch – Stay in your wide-leg forward bend and turn towards your right leg. Frame your right foot with both your hands and stretch in that forward lunge. Take 3-5 slow breaths there, easing into the stretch with each exhale. Straighten your right leg, using your arms for balance if you need, and lift your toes off the floor to stretch from your hamstring down to your calf muscle. Take 3-5 breaths there, easing into the stretch with each exhale. Bend your knee into the lunge for two breaths, come back to your wide-leg forward bend, and switch sides.

As a reminder, none of these stretches or exercises should feel painful. If you experience any pain or discomfort outside the norm for exercise, cease the motion and call us as soon as possible at 503-256-4830. Se Habla Español

Nurses are the backbone of the healthcare world. They are simultaneously the support and the front lines, and they carry an extraordinary burden, both emotionally and physically. Because of this, nurses are uniquely susceptible to a variety of back and other health issues. Fortunately, there are also a variety of stretches and exercises nurses can do to stay healthy and pain-free while they keep the rest of us healthy and pain-free.
 

1. Behind-the-back neck stretch – I also like to call these chicken wings. Begin by standing with your feet hip-width apart. Reach both hands behind your back and take hold on your left wrist. Bring your left arm over so that your right arm is bent, and then lean your head towards your right shoulder. Look straight forward and take 3-5 deep breaths, easing your left arm deeper into the stretch with each exhale. After your 3-5 breaths, tilt your gaze upwards for 2-3 breaths, feeling the difference in the stretch compared to when you were looking straight ahead. Tilt your gaze down towards the floor for 2-3 breaths. On the last exhale, release your arm and bring your head back to a neutral position. Switch sides and repeat.
2. Cross-body arm stretch/Behind-the-back arm stretch – Bring your right arm straight across your chest, with the inside of your elbow facing your collarbone. With your left arm, hug your right art tighter and take 3-5 long, calm breaths, pulling your right elbow a little closer to your collarbone with each exhale. Then reach your right arm up over your head. Bend your elbow and bring that hand down to as close to between your shoulder blades as it will go. Grab your right elbow with your left hand and gently pull that elbow over to increase the stretch. Breathe here for 3-5 breaths, deepening the stretch with each exhale. Bend slightly to the left to elongate the stretch down to your hips for 3-5 more breaths. Come back to neutral spine, release that arm, and switch sides.
3. Seated forward bend –Begin by sitting on the floor with your feet directly out in front of you, legs straight and parallel. Root your hamstrings down and bend forward at your waist, bringing your hands alongside your legs and reaching as far forward as you can while still keeping your back as flat as possible. Take 5-8 deep breaths here, easing further forward even the tiniest bit with each exhale.
4. Secretary stretch – Begin by sitting in the same position as you were when you started your seated forward bend. Cross your right leg over your left and plant your foot flat on the outside of your left knee. Twist to your right, steadying yourself with your right arm behind you and using your left arm to brace against that right knee and deepen your twisting stretch. Take 5-8 breaths here, turning a little further with each exhale. On your last exhale, keep your right leg where it is but turn to your left for a 1-2-breath counter-twist. Bring your right leg back straight, and then repeat the exercise with your left leg.
5. Gluteal stretch – Begin by lying on your back with your legs bent like you are about to do crunches. Cross your right leg over your left, leaving a gap between your thighs. Reach your right hand through the gap in your legs and reach your left hand around the outside of that left leg. Grab the front of your knee and pull your leg towards your chest until you feel the stretch. Breath here 5-10 times, easing your leg deeper towards your chest with each exhale. Switch sides and repeat.
6. Standing hip and quadricep stretch – Stand upright with your feet together. Raise your right foot up behind you and grab it with either hand. If you need, you can balance yourself against a wall, table, chair, or stool, as long as you are still standing tall with a straight back. Pull your foot up towards your buttocks while keeping your knees in line. Hold this stretch for 8-10 deep breaths, and then switch sides.
7. Cat-camel stretch – Come to your hands and knees with your hands directly beneath your shoulders and your knees directly beneath your hips. Deeply inhale there as you look forward, keeping your neck long, and arch your back to lower your belly towards the floor. Exhale easily and arch your back upwards as you turn your head to look inwards at your belly button. Repeat 3-5 times, keeping your breathing even and rhythmic, and then return to a neutral spine for a few breaths. Then switch your breathing so that you inhale your back up and exhale your belly down.

As a reminder, none of these stretches or exercises should feel painful. If you experience any pain or discomfort outside the norm for exercise, cease the motion and call us as soon as possible!