Nurses are constantly on their feet for long hours, and the job can be physically demanding. This is why it’s important to take care of yourself. Yoga can help relieve stress, improve sleep quality, increase strength and flexibility, reduce back pain, burn calories- all of which will make you feel better at work! Here are 10 yoga tips that nurses should try out before they go into work each day.
- Cervical Spine Stretches – Stretch your neck by gently tilting your head to one side with an extended arm across the chest while breathing deeply for 5 deep breaths. Repeat on the other side.
- Neck Stretches – Hold your ear with one hand and pull it gently towards your shoulder while stretching to hold for 15 seconds, repeating twice more on each side.
- Downward Dog Pose– Get into an all fours position (on hands and knees) then tuck in toes, lift hips up and push back with your hands into an inverted V shape.
- Knee-to-Chest Pose – Lying on your back, pull one knee towards chest and hold for 30 seconds, then repeat on the other side. Repeat this pose twice more if you are short of time!
- Arms & Legs Up The Wall – Sit with legs straight in front of you, arms slightly away from the body. With a straight back and facing down towards your mat, press hands into floor close to glutes (butt) while exhaling slowly for 20 breaths or until relaxed.
- Legs Up The Wall – Lying on backs with legs up wall in T-shape position, reach hands above head with elbows bent and palms flat on floor with fingertips facing each other. Take 20 deep breaths in the pose to feel calm and relaxed!
- Camel Pose – Begin kneeling, then sit back on heels while pressing hips forward into a rounded shape with arms overhead. Gently arch your neck upwards without straining or compressing your spine too much- hold for 20 breaths.
- Puppy Pose – From all fours, knees and tops of feet flat on floor while hands are under shoulders with palms facing down. Inhale deeply then exhale as you push hips up towards the ceiling until arms straighten out along sides- hold for 30 seconds or more if time permits!
- Child’s Pose – From all fours, sit back on heels with arms reaching out in front of you and hands resting palms up. Breath deeply for 20 breaths or until relaxed
- Corpse Pose – Lie flat on your back with legs together and eyes closed- relax the whole body by consciously letting go any tension as much as possible! Hold this pose for at least 20 minutes.
Nursing is a demanding job that requires constant alertness and the ability to multitask! Professionals who take care of patients need their own personal lives as well where they can relax after a hectic day at work. Yoga offers several health benefits that will not only improve your physical strength, but also help reduce stress and anxiety! Try out these yoga tips to relieve stress before going into work.