Nurse or carer workout
Pick what you do for work. Get a short routine that strengthens what your day weakens and loosens what it tightens.
Nurse or carer
Warm-up
- Ankle circles20 each way, each foot · works ankles
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Sit tall and lift one foot off the floor. Draw slow, big circles with your toes, then reverse the direction. Switch feet.
- Cat-cow45 seconds, slow · works spine mobility
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Start on hands and knees, hands under shoulders and knees under hips. Breathe in as you drop your belly and lift your head and tailbone. Breathe out as you round your back up toward the ceiling and tuck your chin. Move slowly between the two.
Strength
- Glute bridge3 × 12 · works glutes
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie on your back with knees bent, feet flat and hip-width apart, arms by your sides. Push through your heels and squeeze your glutes to lift your hips until shoulders, hips and knees form a straight line. Pause for a second, then lower slowly.
- Dead bug3 × 8 each side · works core
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie on your back with arms straight up and hips and knees bent at 90 degrees. Keep your lower back gently pressed into the floor. Slowly lower one arm overhead and the opposite leg toward the floor, return, then switch.
- Prone T raise3 × 10, lying face down · works upper back
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie face down with your arms by your sides and forehead on the floor. Sweep your arms out into a T shape with thumbs up, squeeze your shoulder blades and lift your arms a few centimetres. Lower slowly.
Stretch
- Calf stretch30 seconds each side, against a wall · works calves
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Stand facing a wall with your hands on it. Step one foot back, keeping that leg straight with the heel on the floor. Bend the front knee and lean in until you feel a stretch in the back calf. Hold, then switch.
- Child’s pose40 seconds · works lower back, lats
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Kneel and sit your hips back toward your heels, stretching your arms forward on the floor with your forehead down. Breathe slowly and let your back relax. Hold for the time.
- Hip flexor stretch30 seconds each side · works hip flexors
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Kneel on one knee with a pad under it and the other foot flat in front. Tuck your tailbone under, squeeze the glute of the back leg and lean forward gently until you feel a stretch at the front of the hip. Hold, then switch.
General fitness information, not medical advice. Stop if you feel sharp pain, and see a doctor or physio if pain continues. Check with a professional first if you have an injury or health condition.