A 5-Minute Mobility Routine for Kitchen Crews
Start every shift strong.
Whether you’re back of house or front of house, your body works hard. These five warm-up moves help you loosen up, shake off stiffness, and get your muscles ready for action. No fancy equipment. No extra time. Just five minutes of movement help you feel better on the job.
Why warm up before a shift?
Long shifts and fast-paced work take a toll. Especially when you’re on your feet, lifting, reaching, or repeating the same motions for hours. A quick warm-up helps you start stronger and stay that way.
Just a few minutes of movement can:
Help prevent aches, strains, and injuries
Boost your energy and focus
Improve posture and reduce stiffness as the day goes on
Think of it as a small step that helps your whole shift feel a little easier.
Five easy pre-shift stretches
Take a few minutes to practice these 5 stretches before each shift.
Disclaimer: This content is for general education and demonstration purposes only. It is not medical advice and is not intended to replace professional evaluation or treatment. Please consult your healthcare provider before starting any new physical activity.
1: Upper Back Rotation
Loosen your spine and wake up your upper body
Lightly bend your knees and brace your core
Rotate your chest and arm toward the ceiling
Do 5-10 reps per side
This move helps open up your back and shoulders. This is especially helpful if you’ve been feeling stiff or hunched.
Tip: Rest one elbow on your thigh for support.
2: Good Mornings
Warm up your hips and hamstrings before lifting, standing, or bending.
Stand tall, with feet shoulder-width apart
Hinge at your hips, sliding hands down your legs
Use your glutes and hamstrings to return upright
Do 5-10 slow reps
You should feel a light stretch in the back of your legs. This one helps you move better without straining your lower back.
Tip: Keep your back flat and move with control.
3: Alternating Lunges
Get your legs ready for a full day on your feet – no gym required.
Step forward and lower with control
Keep your front knee over the middle of your foot
Alternate 10 reps per side
You’ll feel it in your front leg – especially your glutes and thighs. Adjust your step length to what feels comfortable.
Tip: focus on control, not speed.
4: Shoulder Band Pull-Aparts
Wake up your shoulders and posture muscles. This one’s especially helpful if you tend to hunch or carry trays throughout your shift.
Stand tall with thumbs up and light tension on the band
Pull your hands outward and squeeze your shoulder blades
Keep your chest lifted without leaning back
Do 10-15 slow reps
You should feel the work between your shoulder blades (and maybe a little in your shoulders too). Stay relaxed and keep the movement smooth.
Tip: Use a light resistance band or a towel.
5: Calf + Shoulder Stretch
Finish with a stretch that wakes up your whole body. It’s gentle, but you’ll feel the difference.
Stagger your feet to stretch the calf in your back leg
Pull the band apart and slowly raise your arms overhead
Keep your torso upright without leaning back
Do 5-10 slow reps per side
This move combines lower body stability with upper body mobility. It’s a great way to end your warm-up and step into the day.
Tip: A light stretch is all you need. No leaning or forcing.
Three Things to Remember
Even five minutes of movement can make a big difference.
You’re not just warming up; you're taking care of your body so it can take care of you – through the lunch rush, dinner service, and everything in between.
Start where you are. Do what feels good. And know that these small habits add up.
Want to do more for your staff’s health?
Nice Healthcare offers virtual and in-person support to help restaurant teams move better, feel better, and stay on the job. Whether it’s physical therapy, primary care, or simple injury prevention tips, we’re here to help. Learn more here.