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Stretches

Working in hotels can be tough on the body. You’re on your feet all day, and you’re lifting, bending, carrying and straining almost continuously.

Doing stretches before or after work every day can help prevent injuries so give some of these a try before your next shift!

Hand and wrist exercises

Step 1: Start with your fingers extended straight out.
Step 2: Make a hook fist and hold this position before returning to a straight hand.
Step 3: Make a full fist and hold this position before returning to a straight hand.
Step 4: Bend your fingers forward, so your hand is in the shape of a sideways L. Hold this position before returning to a straight hand.
Step 5: Bend your fingers so that the tops are resting on your palm. Hold this position before returning to a straight hand.
Hold these positions for 5–10 seconds each. Try doing 10 repetitions at a time, three times a day.

Back stretch

Back pain is a big issue for colleagues who are standing on their feet for hours. Child’s pose is a good yoga position for relieving back pain and for de-stressing after a tiring day at work.

Step 1: Get down on all fours and stretch your arms straight out in front of you.
Step 2: Sit back so your buttocks are just above (but not touching) your heels, and your forehead is touching the floor.

Hold this position for a minute, and breathe softly. Repeat as many times as needed.

Knee to chest - alternating legs

Lying down, bring one knee to your chest, extending your other leg straight out. Make sure your head remains flat on the floor. Take three to four deep relaxing breaths feeling the stretch in your leg and lower back. Repeat with the opposite leg.

Lying hamstring stretch

Extend one leg straight into the air. Place your hands around your thigh, calf or ankle, whichever is more comfortable for you. Gently pull your leg towards your body until you are at a comfortable stretching point. Take three to four deep relaxing breaths, feeling your hamstring lengthen. Repeat the exercise with the opposite leg.

Seated trunk rotation

Sit up straight on a chair with your knees bent and your feet flat on the floor. Take your right arm and place it gently over your left knee and rotate your torso to the left. You only want to rotate your torso in this exercise. Take three to four deep breaths and slowly come back to neutral. Repeat this exercise six to eight times on each side.

Standing side stretch

Stand up straight with your feet slightly apart. Clasp your hands together and raise your arms above your head. Slowly lean to the right, feeling the stretch on the left side of your torso. Hold for three to four breaths. Bring your body back to neutral and repeat the exercise on the opposite side.

Squats

Stand in front of your bed or a chair with your feet shoulder width apart. Bend your knees and lower your bottom to your chair or bed. Make sure to keep your chest up and your hips back. Try not to let your knees come over your toes. Once you have touched your bed or chair, come back up to a standing position. Perform this exercise eight to ten times, slowly and controlled.

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