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Pilates

After-shift Pilates for nurses: a 20-minute class with your legs up, a gentle lower back, hips, neck and shoulders, and a wind-down for sleep

A gentle 20-minute Pilates class for after a shift, including a night shift. It starts with your legs up after hours on your feet, takes the lower back through small, comfortable movements, works the hips and upper back lying on your side, moves on all fours, eases the neck and shoulders sitting down, and ends with slow breathing to wind down. There are no hard trunk holds, nothing loaded and no standing balance, on purpose. It doesn't replace your employer's equipment, breaks or moving and handling training. No trial has tested this class.

20 minBeginner14 movesWallHamstrings · Abs · Calves · Glutes · Hip abductors · Back
Follow along: a timer, a cue and the next move, one step at a time.

Legs up and breathe

  1. Legs up the wall (Viparita Karani)3 to 5 min
    Beginner · Hamstrings, Calves · 3D demoOr lie with your legs on cushions; prop up your upper body if lying flat makes you dizzy. Ask your eye doctor first with glaucoma, and don't raise your hips with high blood pressure that isn't under controlHarder: Plow pose (Halasana)
  2. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLegs still resting up; breathe into the sides of your ribsHarder: Roll-up (Pilates)
  3. Ankle circles10 pumps, then 5 circles each way
    Beginner · Calves, Shins · 3D demoPoint and pull your toes, then circle each ankleHarder: Ankle CARs (controlled articular rotations)

A gentle lower back

  1. Pelvic tilt into bridge6 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoSmall range at firstHarder: Glute bridge
  2. Dead bug heel taps6 each side
    Beginner · Abs, Hip flexors · 3D demoBack resting on the floor; breathe out as each heel lowersEasier: Bent-knee fall-outHarder: Forearm plank
  3. Hip windshield wipers10 slow passes
    Beginner · Glutes, Adductors · 3D demoKnees together, small and slowEasier: Supine heel slideHarder: 90/90 switch

Hips and upper back, on your side

  1. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoA pillow between your knees if your hips are soreEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  2. Side-lying open book5 each side
    Beginner · Back, Chest, Shoulders · 3D demoPause at the end of each opening; a cushion under your headHarder: Thoracic rotation

On all fours

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoPain-free rangeHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Bird dog5 each side
    Beginner · Back, Abs, Glutes · 3D demoHold each for 3 breaths; fists if your wrists are soreEasier: Bird dog, one limb at a timeHarder: Bear crawl

Neck and shoulders, sitting

  1. Chin tuck5 reps, 3 s hold
    Beginner · Neck · 3D demoSlide your head straight back, as if making a double chin, without tipping your nose downEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  2. Thoracic rotation5 each side
    Beginner · 3D demoSeated, arms crossed on your chest; turn only as far as is comfortableEasier: Side-lying open bookHarder: World's greatest stretch

Wind down

  1. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide if your hips or a bump need roomHarder: Extended puppy pose (Uttana Shishosana)
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • After a shift or on a day off, two or three times a week (our suggestion). On days off, our Pilates for back pain or Pilates strength classes are stronger sessions.
  • After a night shift, keep the lights low and go to bed when you feel sleepy; the Health and Safety Executive advises avoiding vigorous exercise before sleep. Don't drive when you feel sleepy.
  • Stop or shrink any move that sends pain, pins and needles or numbness further down your leg, as our back pain rule says.
  • In pregnancy, after the first trimester, prop your upper body up on pillows instead of lying flat, and skip the legs-up block if it makes you dizzy.
  • To get up after the legs-up block, roll onto your side, sit for a minute or so, then stand slowly.
  • This class doesn't replace your employer's equipment, breaks or moving and handling training.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the after-shift pilates for nurses: a 20-minute class with your legs up, a gentle lower back, hips, neck and shoulders, and a wind-down for sleep take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.