5 Quick Stretches for Home Health Aides to Stay Flexible and Safe On the Job
March 19 2019
Warm Up Your Muscles and Decrease Injury Risk with These Smart Moves
Your job requires long hours and hard work. Bending, squatting, moving patients and being on your feet all day can be hard on your muscles and joints. To keep yourself safe on the job, it is important to make sure you take some time each day to do some light stretching. This will help warm your muscles up for a hard day’s work as well as improve your flexibility and range of motion. It also decreases the risk of injuries and increase blood flow to your muscles increasing your energy levels and releasing tension.
You’ll be able to do these stretches before your shift starts or during your workday to keep yourself limber and energized.
1Stand straight with your head level. Place one hand behind your back, with the back of your hand on your lower back. Put your other hand on top of your head and gently pull your head to the side until you feel a stretch in your neck, shoulder and a little in your core. Hold this position for 20 seconds and then repeat on the other side.
2Inhale then as you exhale, twist to the right, grabbing a chair to help increase the twist. Hold the twist and set your gaze over your right shoulder. Hold this stretch position for 10 to 30 seconds. Repeat this stretch to the left.
3To help keep your hip and back muscles stable and balanced to prevent low back pain, place your hands on your hips and slowly swivel them around clockwise like a hula-hooper. Do this 5 times and then repeat going counter-clockwise.
4To loosen up your shoulders, lift them up to your ears. Hold this position for 5 seconds and release. Repeat this stretch three times. Not only will this exercise aide in flexibility, it is also great for relaxation.
5Sit straight in a chair and grab the seat. Extend your right leg straight so that it is parallel to the ground. Point you toes forward and then flex them back five times. Release your foot back to the floor and then repeat with your left leg.
Don’t forget to make sure that you breath deeply while stretching. This will ensure that you get the most out of your stretching routine. Start by concentrating on your breathing. Inhale as you prepare to stretch and exhale as you begin the stretch. Continue to breath steadily as you hold the stretch.
To keep you flexible throughout the day and to reduce the risk of injury on the job, start your shift with some stretches and then continue to do some light stretches throughout the workday. By doing this you will feel more energized, be more productive and reduce the risk of injury.