Between back-to-back appointments, paperwork, and the constant demands of patient care, physicians rarely have time to focus on their own well-being. But tension and stiffness can build up quickly, leading to discomfort, fatigue, and even long-term musculoskeletal issues. Fortunately, you don’t need a gym or an extended break to reset—just a few minutes between patients can make a difference.

Here are three quick, effective exercises you can do in your office or clinic to relieve tension and keep your body feeling its best.

Neck and shoulder release

Why It Helps: Long hours of looking down at charts, screens, and patient notes can lead to neck and shoulder stiffness. This simple stretch helps release tension and improve circulation.

How to Do It:

1. Sit or stand tall with your shoulders relaxed.

2. Gently tilt your head to the right, bringing your ear toward your shoulder (without lifting the shoulder).

3. Hold for 10-15 seconds, then switch sides.

4. For an added stretch, lightly place your hand on the side of your head and apply gentle pressure.

5. Repeat 2-3 times per side Bonus: Roll your shoulders forward and backward 10 times to further loosen tension.

Seated spinal twist

Why It Helps: Sitting for long periods can tighten the back and hips, leading to stiffness and discomfort. This spinal twist improves mobility and promotes better posture.

How to Do It:

1. Sit in your chair with both feet flat on the floor.

2. Place your right hand on the armrest (or the back of your chair) and your left hand on your thigh.

3. Inhale deeply, lengthening your spine, then exhale and gently twist your torso to the right.

4. Hold for 10-15 seconds, then return to center and switch sides.

5. Repeat 2-3 times per side Bonus: If you have a few extra seconds, pair this with deep belly breathing to enhance relaxation.

Standing calf and hamstring stretch

Why It Helps: Standing for long hours or frequently walking between patient rooms can cause tightness in the calves and hamstrings. Stretching these muscles helps prevent lower back discomfort and improves circulation.

How to Do It:

1. Stand with your feet hip-width apart, then step your right foot forward.

2. Keep your right leg straight and hinge at your hips, reaching toward your toes (bend slightly if needed).

3. Hold for 10-15 seconds then switch legs.

4. To stretch your calves, stand near a wall, place your hands against it, and step one foot back, pressing your heel into the floor.

5. Hold for 10-15 seconds per leg, repeating 2-3 times Bonus: Try shifting your weight slightly to deepen the stretch in different parts of your legs.