Here are some basic neck stretches that can be easily integrated into a nurse's daily routine:
1. Forward and Backward Tilt: Sit or stand with your spine straight. Slowly tilt your head forward, bringing your chin towards your chest. Hold for 15-30 seconds. Return to the starting position and then tilt your head backward. Hold for 15-30 seconds.
2. Side Tilt: While sitting or standing, tilt your head towards one shoulder, trying to touch it with your ear. Hold for 15-30 seconds and then switch sides.
3. Neck Turn: Turn your head to one side, keeping your chin parallel to the ground. Hold for 15-30 seconds. Repeat on the other side.
4. Shoulder Shrug: Raise your shoulders towards your ears and hold for a few seconds. Relax and repeat several times.
