As a restaurant, you treat your customers well, but don’t forget about your staff! They may experience muscle pain, discomfort, and even long-term health problems. Working long hours, bending to serve customers, and performing repetitive tasks contribute to these health risks.
Changes in the hot kitchen or lunchtime rush can get your adrenaline pumping, but what happens after? Your team may not realize they are out of energy until they begin to crash. Stretching and breath work are great ways to release tension and keep employees’ bodies in good shape, and can help them avoid injuries or meltdowns.
When starting a new shift, remind employees to stretch
You’ve probably discussed the importance of maintaining energy while working. Your employees spend long hours on their feet, providing service with a smile, regardless of their feelings. Teach your team to recognize their limits and give them the opportunity to help themselves by stretching. Make it part of your restaurant’s daily routine.
Why is stretching essential in bars and restaurants?
Think of stretching as a small but important investment in your staff’s well-being, like a morning coffee for your muscles.
Prolonged standing at the dishwashing station can have a negative impact on workers’ knees and circulation. Moving trays, unfolding tables and operating the grill can result in muscle pulls or strains. These are called musculoskeletal disorders (MSDs).
Stretching exercises can reduce musculoskeletal discomfort and help:
- Increase flexibility. Regular stretching can improve muscle elasticity, muscle control, flexibility, and range of motion.
- Reduce muscle fatigue. Stretching can relieve muscle soreness, stiffness, and fatigue. This means saying goodbye to the pain that often accompanies working double shifts.
- Improve circulation. Stretching promotes circulation, which keeps your body in tip-top shape throughout the workday.
Prevention of work-related MSDs
Every job role in a restaurant is unique. Educate your staff about the importance of pain. If they feel pain, their body needs an adjustment.
You can help your team identify the right stretches that will complement their tasks. For example, waiters may benefit from shoulder and wrist stretches, while kitchen staff may benefit from back and leg stretches. Braces, anti-fatigue mats, and other assistive devices may also be helpful.
Learn to do stretching exercises. Hang visual aids in your break room or closet that show staff how to do some simple stretching exercises. Remind employees to stretch before and during their shift.
Ergonomic tips
Proper ergonomic practices can significantly reduce physical strain and make everyday tasks more comfortable. Here are some suggestions:
Require comfortable footwear
High-quality, non-slip and supportive shoes are essential. Using insoles or orthotics can also help reduce the risks associated with prolonged standing.
Adjust heights
Adjust the height of surfaces where employees meet customers or prepare meals to comfortable levels. This will reduce the need to bend or stretch excessively.
Modify tasks
Letting your staff perform a variety of tasks can help reduce repetition of the same movements, which can lead to MSDs.
Organize work areas
Keep your most frequently used items within reach. This minimizes the need for bending, reaching and twisting.
Teach good posture
Maintaining good posture is key. Train your employees not to hunch down when serving customers. Instead, they should bend at the knees.
Teach proper lifting techniques
When lifting heavy objects, workers should bend their knees and use their leg muscles, not their back muscles. Think of how a toddler picks something up off the floor. They position themselves as close to the object as possible and then lift themselves up.
Some stretching exercises for tired muscles
Implementing regular stretching exercises before, during and after your shift can significantly reduce discomfort and long-term health risks. Here are some simple stretches you can teach your employees.
Calf stretching
Stand about two feet from the wall. Place your hands on the wall, moving one foot in front of the other. Keep your back foot flat on the ground. You will feel a stretch in your calf. Repeat with the other leg.
Lower back stretch
Bend your body forward at the hips with your knees slightly bent. Reach down to the floor. This stretch can relieve tension in your lower back.
Quad stretching
Hold on to a solid object, bend one knee, and bring your foot toward your buttock to stretch the front of your thigh. Do the same on the other side. Hold the stretch for 15 to 30 seconds. Repeat three to five times.
Shoulder Shrugs
Shrug your shoulders towards your ears for a moment, then relax them into their natural position. This will help release tension in your neck and shoulders.
Hand-finger tendon glide
Start by straightening your fingers. Make a hook fist by bending your fingers at the middle knuckles, keeping the base of the fingers and thumbs straight. Slowly return your arm to a straight position. Then make a full fist, curling your fingers into your palm. Slowly straighten your fingers. Finally, bend your fingers to form a flat fist. Your fingertips should touch the base of your palm. Repeat each gesture 10 times, then move on to the next hand gesture. This helps relieve hand and finger strain.
Tennis ball roll
Sit comfortably in a chair with the tennis ball near your feet. Take off your shoes. Place one foot on the tennis ball. Apply gentle pressure and roll the ball under your foot, focusing on the arch, heel and ball. Continue for a few minutes. Repeat the process on the other foot. This helps relieve discomfort caused by standing or walking for long periods of time.
Don’t forget to breathe
Mindful breathing while stretching ensures your muscles have enough oxygen to recover. It also increases circulation. In addition to the physical benefits, focused breathing also helps reduce stress levels. Deep breathing stimulates the body’s relaxation response, lowering your heart rate and blood pressure and keeping you calm. Here’s one way to incorporate breath work into your team’s stretching routine.
Controlled breathing
Before beginning each stretch, take slow, deep breaths and allow your lungs to fill with air. Ease into the stretch and exhale slowly when you finish stretching. Keep it controlled and steady by fully exhaling and inhaling. Take another deep, cleansing breath, relaxing after each stretch. Release the breath as you return to the resting position.
Consciously combining breathing with stretching can promote physical and emotional well-being, which is crucial to staying productive and levelheaded in a busy restaurant or bar.
Create a routine that works for your employees
Implementing stretching and ergonomic strategies into your daily routine can dramatically impact your team’s physical health and job satisfaction. Their health and well-being are crucial to a thriving restaurant business.
Provide your staff some time and a safe place to retreat while stretching. Remember that a few well-targeted stretches can make the difference between a successful shift and one filled with aches and pains. Help your restaurant staff stay agile and injury free!
