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5 Poses to Release Tension During a Busy Shift

July 17, 2025

In healthcare, it’s easy to carry stress — literally. Long shifts, tight schedules and hours on your feet can build up as tension in your body before you even notice it.

That’s why incorporating a few poses to release tension into your day can make a big difference.

“Whether you’re sitting at a desk or standing for hours, your body is working hard,” says Elizabeth Purcell, certified yoga instructor and member of the Well-Being Department at Hartford HealthCare. “Taking a moment to stretch, breathe and check in with your body can go a long way in reducing muscle fatigue and mental stress.”

Here are five quick poses you can do in scrubs — no yoga mat required.

1. Cat-Cow Stretch

While seated or standing, place your hands on your knees or thighs. Inhale as you arch your back and lift your chest. Exhale as you round your spine and tuck your chin. Repeat slowly five times.

“This is a simple way to improve posture and flexibility in the spine,” says Purcell. “It’s especially helpful if you’ve been sitting or standing in one position for a while.”

2. Wrist and Finger Stretch

Extend one arm forward, palm up. Use your other hand to gently pull back the fingers for 15 seconds, then point them down and press gently. Switch sides. Follow with wrist circles — make fists and rotate 10 times in each direction.

“These movements loosen tension in the wrists and hands while increasing circulation,” she says. “They’re great if you’ve been charting or typing all day.”

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3. Standing Forward Fold

Stand tall with feet hip-width apart and knees slightly bent. Hinge forward at the hips and let your upper body hang. Arms can dangle or hold opposite elbows. Breathe deeply for a few breaths, then slowly roll back up.

“This one helps stretch the hamstrings, calves and lower back — and it’s a great way to calm the mind,” says Purcell.

4. Chest Opener with Clasped Hands

Clasp your hands behind your back and lift your chest as you breathe deeply.

“If you’ve been hunched over a computer or patient charts, this is a great way to open the chest and shoulders,” says Purcell.

5. Goalpost Snow Angels

Stand or sit tall. Bend your elbows to 90 degrees, palms facing forward in a goalpost shape. Slowly raise and lower your arms in a snow angel motion. Do 5 to 10 reps, drawing your shoulder blades together as you move.

“This stretch helps counteract slouching and brings mobility back into the upper back and shoulders,” says Purcell.

Tip: Add a quick side stretch between patients by raising one arm overhead and gently leaning to the side. It’s a simple way to create space and breathe.

> Related: 5 Simple Self-Care Habits for Healthcare Workers

Quick breaks, big impact

“You don’t need to stretch for an hour to feel better,” Purcell says. “Even a few mindful movements throughout the day can reduce fatigue, ease pain and improve your posture.”

She recommends setting a reminder every hour or pairing stretches with regular tasks — like wrist circles between notes or a forward fold before heading to your next patient.

Before each stretch, take a moment to scan your body. “Notice what feels tight or tired,” she adds. “Your body will tell you what it needs.”

And most importantly, listen to it. “If something doesn’t feel good, back off or modify,” says Purcell. “Stretching should feel like relief — not a chore.”

These simple stretches are proof that the right poses can release tension and restore focus, even on your busiest days.