From neck to feet, these simple exercises will help your team decompress and feel their best after a physically demanding day according to yoga director Martine Allars.

As a therapist, the body is the most valuable tool. Yet, long hours standing, repetitive movement and sustained postures can leave therapists feeling tense and fatigued. These ten techniques focus on relieving tension in key areas—neck, shoulders, hands, wrists, elbows, legs, and feet—using yoga, myofascial release, and trigger point therapy. Take a few minutes at the end of the day to reset and recharge with your team.

Neck Stretches: Side-to-Side Release

Gentle tilt the head to one side, bringing your ear towards your shoulder, and hold for 15-30 seconds. Repeat on the other side. Follow this with slow head rolls to release tension in the cervical spine.

Shoulder Rolls & Squeeze

Roll your shoulders forward and back in slow, deliberate circles. Then, clasp your hands behind your back, squeeze your shoulder blades together and lift your arms slightly. This movement counteracts the forward-leaning posture common in therapy work.

Myofascial Release for Shoulders

Using a tennis ball or myofascial ball, press the ball into the tight spots around your shoulder blades against a wall. Roll gently for 30 seconds to a minute, pausing on particularly tight areas.

Hand & Wrist Stretch

Extend one arm infront of you with your palm facing up. Use your opposite hand to gently pull your fingers back towards your body, stretching your wrist and forearm. Repeat on the other side. This is especially helpful for therapists performing repetitive hand movements.

Trigger Point Releases for Forearms

Using a small ball or your thumb, apply firm pressure to tight spots along your forearms. Massage in circular motions for 15-30 seconds per spot to relieve tension from gripping tools or performing manual therapies.

Elbow Decompression Stretch

Bend your elbow and place your hand on your opposite shoulder. Use your hand to gently press your elbow downwards, creating a gentle stretch in the triceps and elbow joint.

Standing Forward Fold for Leg Relief

Stand with your feet hip-width apart and fold forward, letting your arms hang towards the floor. Slightly bend your knees if needed. This pose stretches the hamstrings and calves while promoting blood flow to the legs.

Calf & Achilles Release

Place a foam roller under your calf and roll slowly from the knee to the ankle, focusing on tight spots. For the Achilles, cross one leg over the other for extra pressure and roll back and forth for 20-30 seconds.

Foot Arch Myofascial Massage

Using a massage ball, roll the sole of your foot from the heel to the toes, applying firm pressure. Focus on areas of tightness, especially the arch. This simple technique is a lifesaver after a day spend on your feet.

Reclined Bound Angle Pose for Full-Body Relaxation

Lie on your back with the soles of your feet together and your knees apart in a diamond shape. Place a pillow under each knee for support. Rest your arms by your sides, close your eyes, and take slow, deep breaths. This pose gently opens up the hips and calms the nervous system.

Your body works as hard as you do – so don’t forget to give it the care it deserves. Incorporating these quick tension-release exercises into your daily routine with your team can make a world of difference, keeping them energised and pain-free. With just a few minutes each day, you can maintain your strength and continue to do what you do best: help others.

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