Do your wrists, shoulders or back hurt after a long day of manicures and pedicures? As a nail technician, your passion for your craft can take a toll on your body. Your clients deserve the best work, and that starts with taking care of yourself. Incorporate these seven easy, seated stretches during breaks and between clients.
1. Upper-Body Twist
Sitting for long periods with incorrect posture can strain your back. Gentle upper-body twists can help fight this. Here’s how to do this exercise:
- Sit on a chair with your feet flat on the floor.
- Cross your arms across your chest, placing your hands on opposite shoulders.
- Twist your upper body to the left without moving your hips. Hold this position for five seconds.
- Release and repeat on the other side.
- Do the upper-body twist five times on each side.
2. Cross-Arm Stretch
This seated stretch targets your rotator cuff muscles—a group of tendons and muscles around your shoulder joint that hold the bones together. Do this exercise if you’re feeling a dull ache on your shoulders:
- Move your right arm across your chest toward the left shoulder.
- Use your left hand to hold your right arm.
- Stretch your right arm while facing forward. You should feel the stretch deepening in your right shoulder.
- Hold the position for 30 seconds.
- Release it and feel the muscles soften. Repeat on the other arm.
3. Hip Marching
The hip marching exercise helps build flexibility and strength in your thighs and hips. While it’s fun to paint your clients’ nails, sitting for prolonged periods—especially when you’re not doing light exercises between clients—can increase your risk of limited hip extension, resulting in stiff muscles. Here’s how to do this stretch:
- Sit straight in a chair with your feet flat on the floor; your back shouldn’t touch the backrest.
- Hold on to the sides of the chair.
- Slowly lift your right leg and bend your knee to a comfortable position.
- Keep it up for a few seconds before placing your foot down.
- Repeat with the other leg. Perform five lifts with each leg.
4. Ear-to-Shoulder
Neck and shoulder tension can happen if you spend long periods working on your clients’ nails. Do this exercise to help promote muscle relaxation:
- Sit straight in a chair with your feet flat on the floor.
- Relax your shoulders and let your arms hang on the sides.
- Look straight and drop your right ear toward your shoulder. Keep your shoulder relaxed and go as far as possible without feeling uncomfortable.
- Use your right hand to pull your head down slowly and deepen the stretch.
- Take slow, deep breaths and hold this position for 15 seconds.
- Switch sides and repeat the steps. Do two or three holds on each side.
5. Neck Rotations
As a nail technician, you might unintentionally use awkward postures while working, causing neck pains. Help relieve neck tension through these easy steps:
- Sit straight and relax your shoulders.
- Look straight and slowly turn your head toward your right while keeping your upper body straight.
- Hold the position for five seconds, then look straight again.
- Repeat on your left side, then do three rotations per side.
6. Ankle Circles
Sitting can be hard on your legs. Symptoms like cramping, poor circulation and varicose veins can occur in people who spend long periods sitting, including nail technicians. Women are four times more likely than men to experience this due to hormonal fluctuations, menopause and pregnancy. Other symptoms include aching sensations in the legs and itchiness.
Help combat these symptoms with this simple exercise:
- Sit in a chair in a comfortable position.
- Place your right ankle across your left leg.
- Turn your right ankle in circles to the left, then right. Do this 10 times in each direction.
- Switch legs and repeat.
7. Active Shoulder Roll
Do this seated exercise if you have shoulder pain or tension from hunching down for long periods:
- Sit straight in a chair with your feet on the floor.
- Let your arms hang on the sides.
- Move your shoulders in a circular motion forward, then raise toward your ears before dropping into a relaxed position.
- Squeeze your shoulder blades together, then roll your shoulders backward.
Why Nail Techs Need to Stretch at Work
Nail technicians spend most of their time leaning over the table to clean and paint their clients’ nails properly, making them more susceptible to musculoskeletal disorders that can cause pain and mobility problems. Quick stretching sessions help manage pains and aches while performing manicures and pedicures.
In addition to these exercises, invest in an ergonomic chair and workstation. Position your clients correctly to maintain both their comfort and yours.
Take Time to Stretch
While you spend much of your time attending to clients, it’s just as important to take care of yourself. Periodically practice the above stretches to relieve tension and discomfort in your muscles—that way, you can work comfortably and deliver the best results to your clients.
