As a travel nurse, you probably struggle with finding the time to keep up with your fitness. Let’s face it- you spend most of your day moving around caring for patients, so getting to the gym after your shift can pose as a challenge. Luckily, there are ways to keep up with your health that only take a few minutes each day.  Implementing some simple stretches into your daily routine will help relieve stress, and soothe tired and sore muscles. Stretching is an essential part of fitness, as it improves your range of motion and gets the blood flowing throughout your body. Check out the list below for some exercises that will leave you feeling refreshed and energized to tackle any shift!

Pelvic tilt. 

This is a quick and easy stretch that you can do to help relieve lower back pain. To start, lie back on the floor with your knees bent, and your arms out in a “T” position.  As you exhale, press your lower back into the floor with your abdominal muscles, and hold for a few seconds. Next, inhale while creating an arch between your lower back and the floor. Be sure to keep your hips and tailbone on the ground. Rest for a few seconds in between, and repeat.

Chest and shoulder stretch. 

Looking down at patient charts can be tiring- this stretch will help get rid of that unwanted neck pain. First, stand up straight and hold your arms out to the side. Rotate your hands until your thumbs are pointing at the wall behind you. Arch your back, pressing your shoulder blades together and hold for 5 seconds.

Neck stretch.  

This stretch will leave your neck muscles feeling loose and well-balanced. Stand up straight, and place one hand on your lower back. Put your other hand on top of your head, and gently pull your head to one side. You should be able to feel this stretch in your neck, shoulder, and core muscles. Hold for 20 seconds, and repeat on the other side.

Lying bed stretch. 

The bed stretch is known to help relieve back and neck pain, and you don’t even have to leave your bed to do it! Start by lying back on your bed, and raise both arms over your head so that your hands dangle over the edge. Hold this position for about 15 seconds, and bring your hands back to your sides. Repeat this stretch as many times as needed.

Travel nurses are always on the move. Adding some of these stretches to your daily routine will help you let healthily go of stress, and prevent future injuries on the job.