Exercises for Occupational Therapists: Self-Care for Those Who Teach Self-Care

Occupational therapists spend their careers helping others perform daily activities—but the work itself can compromise your ability to do the same. You're demonstrating techniques, physically assisting patients, adapting environments, and performing hands-on treatment sessions that require strength, endurance, and awkward positioning. The helper needs help too.

Shoulder problems, back pain, hand and wrist issues, and general fatigue affect OTs at significant rates. The combination of patient handling, demonstration, and treatment demands creates physical stress. But OTs who apply their expertise to themselves can model healthy behaviors while maintaining long careers.

These exercises help you practice the self-care you preach.

The Physical Demands

OT work challenges your body in specific ways:

Patient handling: Transfers, positioning, physical assistance Demonstration: Showing techniques and activities repeatedly Hand-intensive work: Fine motor activities, splinting, manual techniques Varied positions: Floor work, standing, sitting, kneeling Environmental adaptation: Moving equipment, modifying spaces Cognitive load: Physical toll of mental demands Documentation: Computer work between patients

Pre-Clinic Warm-Up (5 Minutes)

Model good habits:

Hip Circles

10 each direction.

Arm Circles

10 each direction.

Shoulder Rolls

10 each direction.

Wrist Circles

10 each direction. Essential for OTs.

Finger Stretches

Spread, fist, repeat. 10 cycles.

Cat-Cow

10 reps.

Bodyweight Squats

10 reps.

Walking Lunges

10 steps.

Hand and Wrist Protection

Your hands are essential tools:

Prayer Stretch

30 seconds.

Reverse Prayer

30 seconds.

Wrist Curls

15 each direction.

Finger Extensions

Rubber band, 20 reps.

Tendon Glides

Full sequence, 10 cycles.

Thumb Stretches

15 seconds each.

Forearm Stretches

30 seconds each direction.

Self-Massage

Hands and forearms, 2 minutes.

Nerve Glides

10 each side. Carpal tunnel prevention.

Lower Back Care

Patient handling and positioning stress your back:

Glute Bridges

15 reps.

Dead Bug

10 each side.

Bird Dog

10 each side.

Cat-Cow

Multiple times daily.

Hip Hinge Practice

Before every transfer.

Child's Pose

End of day decompression.

Hip Flexor Stretch

60 seconds each side.

Shoulder Durability

Assisting and demonstrating stress shoulders:

Band Pull-Aparts

20 reps.

Face Pulls

15 reps.

External Rotations

15 each arm.

Rows

3 sets of 12.

Doorway Stretch

30 seconds each side.

Shoulder CARS

5 each direction.

Between-Patient Recovery

Practice transitions:

Stand and Reset

Full posture check.

Shoulder Rolls

5 each direction.

Wrist Circles

5 each direction.

Hand Shakes

10 seconds.

Hip Flexor Stretch

15 seconds each side.

Deep Breaths

5 breaths.

Floor Work Recovery

After sessions on the floor:

Hip Flexor Stretch

30 seconds each side.

Quad Stretch

30 seconds each side.

Cat-Cow

5 reps.

Standing Back Extension

5 reps.

Knee circles

If knees are stiff.

Documentation Breaks

Computer work needs breaks too:

Wrist Stretches

Every 30 minutes.

Chin Tucks

Combat forward head.

Shoulder Blade Squeezes

10 reps.

Eye breaks

20-20-20 rule.

Stand and Move

Every hour.

Core Strength

Support for all positions:

Plank

45-60 seconds.

Side Plank

30 seconds each.

Dead Bug

10 each side.

Bird Dog

10 each side.

Pallof Press

10 each side.

Post-Clinic Recovery (10 Minutes)

Walk

5 minutes easy.

Full Hand/Wrist Routine

All stretches.

Hip Flexor Stretch

60 seconds each side.

Cat-Cow

10 slow reps.

Child's Pose

2 minutes.

Shoulder Work

Pull-aparts, stretches.

Neck Routine

If needed.

Weekly Training

Monday: Upper Body + Hands

• Push-Ups 3×15
• Rows 3×12
• Band Pull-Aparts 3×20
• Extended hand/wrist work
• Grip strengthening

Wednesday: Lower Body + Core

• Squats 3×15
• Lunges 3×10 each
• Glute Bridges 3×15
• Dead Bug 3×10 each
• Planks 3×45 seconds

Friday: Mobility + Recovery

• Full stretching routine
• Foam rolling
• Yoga or gentle movement
• Self-care focus

Modeling Behavior

Your patients watch you:

• Demonstrate proper body mechanics
• Take your own stretch breaks
• Talk about your self-care practices
• Show that everyone needs maintenance
• Practice work-life balance visibly

Self-Care Philosophy

Apply OT principles to yourself:

• Occupation includes your own work
• Activity analysis applies to your tasks
• Adaptation is for you too
• Prevention is intervention
• Self-care enables care of others

Quick Fixes

Hands tired: Full wrist routine + massage (2 minutes) Back tight: Cat-cow + child's pose (2 minutes) Shoulders stiff: Pull-aparts + doorway stretch (1 minute) Energy low: Walk + deep breaths + water

The Long Game

OTs understand function, adaptation, and wellness better than almost anyone. Apply that expertise to yourself.

You teach patients to care for themselves. Model that by caring for yourself. You adapt environments for others. Adapt your own work environment. You analyze activities for efficiency. Analyze your own work patterns.

The best OTs practice what they preach. Be your own best intervention.

Start with consistent hand care—you need those hands. Add the body mechanics you teach others. Build the self-care routine you'd prescribe for a patient with your job.

You help others live fuller lives. Make sure you can keep doing that for decades.