There are some of us who work in industries that require us to be on our feet for long hours. For example, someone working in the F&B industry would be on their feet for about 10-12 hours on average per day. When you think about it, there will definitely be some spine or muscle issues as a result of these long hours.
In our recent information session, we wanted to share some of our knowledge with those working specifically in the F&B industry. With the help of one of our practice members, we were able to speak to a group of young, talented and dedicated individuals who are either working at or are part of the management of some of KL’s leading vibrant cafes and restaurant groups. In that session, we shared insights on how their spines and joints could be affected in the short and long term due to their nature of work.
We also showed them simple stretches they could do at the start of their shifts and during their breaks. To help them further, we included a short session on how they could maintain proper nutrition during their long hours. We highlighted foods that not only had the best nutritional values but also could provide them with sustained energy throughout their day.
Overall, everyone in the group enjoyed themselves and we’re glad that we were able to contribute in some way to the F&B industry.
Here are the 3 simple stretches that we shared during the session, which you can try at home or in the office:
- Thoracic SF with hands behind the head
– This exercise can be performed in a standing or a seated position.
– Place both hands behind your head. Lean your upper body over to one side and hold for 5 seconds, then lean to the other side and repeat.
- Pectorals stretch with calf
– Face a corner wall. Stand approximately 2 feet away from the wall with your feet close together and your toes facing forward.
– Lean forward from your waist and place one hand on each wall at shoulder height. Face your fingers up.
– Bend your elbows out to the sides at 90 degrees as you lean toward the wall until you feel the stretch across your chest. Breathe normally and maintain the stretch for 15 to 60 seconds.
– Raise your hands higher on the wall if you need more of a stretch. Hold for 15 seconds.
- Scapula retraction
– Start in a standing position and place your hands on your hips.
– Let your shoulders fall forward by rounding the upper back, then squeeze your shoulder blades together, drawing them back and down as your elbows come out and back.
– Keep your shoulders pressed down and away from the ears at all times.
Anyone can benefit from these stretches not just those working in the F&B industry. Give them a try and let us know how you go.
If you’d like to find out why stretching is important, you can read more about it in on our previous post here. If you’re unsure how to correctly perform these exercises or need to get your spine and joints checked, make an appointment to see our friendly team.