In just 6 minutes you can drastically decrease the muscle aches and pains you
get after work. Doing these movements after your shift flushes out chemicals that
cause muscle soreness and speeds up the recovery process your body needs to
heal. Thanks in advance for making this investment in your health!

Begin on your hands and knees with shoulder over
wrists and hips directly above your knees. Rock back
on your heels as far as is comfortable. Take 5 slow,
deep breaths in this position. Repeat 3-5 times. 

 

2. SIDELYING SCISSOR SLIDES

Lie on your side with your feet resting on a wall.

Have your hips and knees bent to about 90
degrees and keep the feet flat the entire time.

Shift the top knee forward as you exhale and then
slide the top knee backward on your inhale.

3. SPINE KNEE ROLLS

Lay on your back with feet resting against the wall. Have your
hips and knees bent to about 90 degrees. Place a small ball
between your knees if possible. Keeping the feet flat the
entire time, tuck your tailbone up off the floor while the low
back stays down. Shift your hips so that one knee is higher
than the other and pause for a second before shifting to the
other side. Perform 10-20 repetitions. 

 

4. SIDELYING SHOULDER SWEEP

Lie on your side and bring your knees up towards

your chest. Place your bottom arm in between the

knees and keep them squeezed together throughout.

With the top arm, begin by reaching forward as far

as you can then trace a circle over your head
allowing your upper body to rotate until the hand

ends up at your back pocket, then reverse the motion
back to the start. Perform 5-10 reps on each side. 

 

5. HALF-KNEELING HIP FLEXOR

Start with one knee down and one knee up in front.
From here squeeze your butt on the rear leg and move
your hips forward until you feel a stretch in the front of
that hip. If you want to add to the stretch raise both arms
up overhead. Take 5 slow, deep breaths then switch
sides. Perform 3-5 times on each side.