Housekeeper Safety is a priority.
Just like with any busy cleaning organization, working as a residential house cleaner at Shiny Sparkles LLC involves a lot of bending, reaching, lifting, and repetitive motions. Over time, these actions can lead to muscle soreness, stiffness, and even injuries if you’re not careful. Just like any physically demanding job, taking a few minutes to stretch before and after your shifts can make a huge difference in your comfort, productivity, and long-term well-being.
Incorporating these 10 simple stretches into your daily routine can help prevent common aches and pains, improve your flexibility, and keep you feeling great as you make homes sparkle!
Important Note: Always listen to your body. If any stretch causes pain, stop immediately. If you have any pre-existing conditions or concerns, consult with a healthcare professional before starting any new exercise routine.
The Stretches:
1. Neck Rotation
- Why it’s important for house cleaners: Think about all the looking up to clean ceiling fans, looking down to scrub floors, and turning your head to see around furniture. This stretch helps relieve tension in your neck.
- How To Do It:
- Stand or sit with a straight back, shoulder back and relaxed.
- Slowly turn your head to one side so your chin is over your shoulder. Keep your shoulders straight while you turn your head.
- Hold in place for 5 seconds once you feel the stretch down the side of the neck.
- Slowly turn your head to the other side and hold for 5 seconds.
- Repeat on both sides at least 3 times.
2. Shoulder Rolls
- Why it’s important for house cleaners: Reaching high to clean shelves, scrubbing countertops, and pushing vacuums all engage your shoulders. This helps release tension and improve shoulder mobility.
- How to do it: Roll your shoulders forward in a circular motion 5-10 times, then reverse and roll them backward 5-10 times.
3. Triceps Stretch
- Why it’s important for house cleaners: Your triceps get a workout with all the pushing motions – think scrubbing, wiping, and pushing equipment.
- How To Do It:
- Reach your arm out in front of you.
- Bring that arm across the front of your body.
- Cross the other arm in front of the stretched-out arm and pull it lightly towards you until you feel a stretch through the stretched-arm shoulder and tricep.
- Hold for 10 seconds.
- Repeat on the other side.
- Repeat both sides at least once more.
4. Forearm Stretch
- Why it’s important for house cleaners: Gripping cleaning tools, wringing out rags, and scrubbing can tighten the muscles in your forearms. This stretch targets your forearm.
- How to do it:
- Extend one arm straight out in front of you with your palm down.
- Use your other hand to gently pull your fingers down towards your body, feeling the stretch along the top of your forearm.
- Hold for 15-20 seconds per arm.
- then, Extend one arm straight out in front of you with your palm up.
- Use your other hand to gently pull your fingers down towards your body, feeling the stretch along the underside of your forearm.
- Hold for 15-20 seconds per arm.
- Repeat
5. Chest and Shoulder Stretch
- Why it’s important for house cleaners: This stretch activates your chest, which comes into play during heavy scrubbing or mopping.
- How To Do It:
- Stand straight with feet hip-width apart.
- Hold both arms up at 90 degrees at the shoulder with palms facing forward and fingertips facing up.
- Press arms back and squeeze shoulder blades together.
- Hold for 3 seconds and relax.
- Repeat at least 5 times.
6. Hamstring Stretch (Standing or Seated)
- Why it’s important for house cleaners: Bending over to clean tubs, pick up items, and vacuum can put a strain on your hamstrings and lower back.
- How To Do It:
- Stand with your feet together or slightly apart.
- Keeping knees with a slight bend and with your back straight, bend over to touch your toes.
- If you can’t reach your toes, resting your hands on your knees or touching your shins is great.
- Hold for 5 sections, then release.
- Repeat at least 5 times.
7. Quadriceps Stretch
- Why it’s important for house cleaners: Your quads work hard when you’re squatting, kneeling, and moving around a house.
- How To Do It:
- Stand straight up.
- Bend your leg up behind you at the knee and hold your foot back with the hand on the same side as that leg.
- Keep hips straight and slightly pushed forward.
- Hold for 10 seconds then swap legs.
- Repeat on both sides at least 2 times.
- Tip: You can use the other hand on a wall or table to help with balance.
8. Calf Stretch (Gastrocnemius and Soleus)
- Why it’s important for house cleaners: You’re on your feet all day! Calf stretches help prevent tightness and improve circulation in your lower legs.
- How to do it: Face a wall or sturdy object. Place your hands on the wall. Step one foot back, keeping your heel on the ground and your leg straight. Lean forward to stretch the upper calf (gastrocnemius). Then, slightly bend the back knee while keeping the heel down to stretch the lower calf (soleus). Hold each for 15-20 seconds per leg.
9. Hip Flexor Stretch
- Why it’s important for house cleaners: Prolonged periods of kneeling, bending, and even sitting in your car between jobs can tighten your hip flexors.
- How to do it: Kneel on one knee (use a pad if needed for comfort) with the other foot flat on the floor in front of you. Gently push your hips forward until you feel a stretch in the front of the hip of the kneeling leg. Keep your torso upright. Hold for 15-20 seconds per side.
10. Trunk Rotation
- Why it’s important for house cleaners: Twisting and turning to reach different areas, vacuum around furniture, and wring out mops can lead to back stiffness. This helps maintain spinal mobility.
- How To Do It:
- Stand with your feet hip-width apart.
- Place your hands on your hips
- Rotate hips clockwise in a large circle for 15 seconds.
- Change directions for another 15 seconds.
- Repeat if you’d like.
- then, Sit or stand with your feet shoulder-width apart. Gently twist your torso to one side, holding for a few seconds. Repeat on the other side.
Tips And Tricks for Stretching
There are some easy tips and tricks to get the most from your stretches.
Never Push Yourself Past Your Comfort Zone
Stretching and flexibility take time. If you feel a pull or stretch, don’t push yourself past your comfort zone. This can cause damage to muscles. Listen to your body.
Breathe In, Breathe Out
Oxygen helps to reduce lactic acid build-up and reduce tension in muscles. Breathe deeply in through your nose and out through your mouth. Breathe in while you perform the stretch, and breathe out while you relax. Just be sure that you don’t hold your breath.
Give It Time
If you don’t notice a difference after a day or two, don’t give up. It might take a few weeks but it’s guaranteed that you’ll notice a difference.
Front line colleagues Should Stretch Daily
Stretching daily will reduce your risk of workplace injury and help maintain your overall health. Incorporate 10 – 15 minutes into your daily routine for 4 weeks and you’re guaranteed to notice a difference. Your body will thank you.
Make it a Habit, Shiny Sparkles!
Incorporating these stretches into your daily routine at Shiny Sparkles LLC can significantly reduce discomfort, prevent injuries, and help you feel more energized throughout your day. A little self-care goes a long way in ensuring you can continue making homes shine for years to come! Stay safe and keep sparkling!
