So you’ve just brought your patient to the bathroom. Congratulations! You’ve made it to the toilet safely (whew). And now you’re at that awkward phase when you’re waiting for your patient to finish his or her business. Now what?
There are actually quite a few exercises you can do, even while your patient is in the loo (while keeping an eye on him/her, of course). Any little bit counts.
Here are a few moves you can try that can help strengthen your upper and lower body muscles to help you become an #UnbreakableNurse at work. Try to do 10-15 reps per set and repeat up to 3 sets.
Why? Increases ankle flexibility & strength and increases knee stability for when you’re walking/running on your feet constantly. You may do this either sitting or standing (while holding onto a chair or wall for support).
Why? Increases ankle flexibility, strengthens shins, increases knee stability for constant walking and standing. You may do this either sitting or standing (while holding onto a chair or wall for support).
High knee marches
Why? Strengthens thigh muscles, improves balance and coordination, increases knee stability. You can use raise your knee up higher to your chest while simultaneously pulling your arms downward for a good core workout.
Why? Strengthens chest, triceps, and shoulders for turning or lifting patients. When 15 reps is comfortable, you can try doing a push-up at a lower angle (i.e. from a table or a bench).
Why? Increases muscular endurance of the thighs, hamstrings, glutes; increases knee stability. If sitting at a 90-degree angle is uncomfortable for your knee, you can try sitting at about a 45-degree angle first (whatever feels comfortable) and holding it for about 10 seconds. Overtime you can work on increasing the angle of your wall sit or increasing the time of your sit. Your knees should not go past your toes. You should not feel knee pain during the exercise.
For a chance to be featured in our Instagram Community, tag yourself doing any of these exercises with the hashtag #UnbreakableNurse!