Exercises for baristas: what are the common physical issues and how prevent them

A barista is the soul of the cafe, turning beans into joy and offering customers a perfect start to their day. However, as a barista your job can be tough on your body. Having to stand up on your feet all day long, moving, twisting and reaching for things can turn into serious physical issues over time. But what can be done? Well, there’s no need to worry cause if you’re familiar with the physical challenges of being a barista and know about the easy ways to prevent or decrease them, you can keep your body absolutely healthy and don’t risk your health or your job.

So let’s take a closer look at some of the physical challenges you might face as a barista, and more importantly, how you can fight back with a few simple exercises and habits. In this passage we are going to learn about therapeutic workouts for baristas and introduce exercises for baristas to keep them in shape. So without further ado let’s get started.

A Barista’s Workout Routine

Here’s an amazing workout routine for baristas. You can easily do this routine at home:

• Warm-Up:
  • 5 minutes of light cardio (e.g., brisk walking or marching in place)
  • Dynamic stretches like leg swings and arm circles
• Core Strengthening:
  • Plank: 3 sets of 30 seconds
  • Bird-Dog: 3 sets of 10 reps on each side
  • Glute Bridge: 3 sets of 15 reps

• Lower Body:
  • Calf Raises: 3 sets of 15 reps
  • Wall Sit: 3 sets, hold for 30 seconds each
  • Toe Curls: 3 sets of 10 reps

• Upper Body:
  • Wrist Flexor/Extensor Stretch: Hold for 30 seconds each side
  • Shoulder Shrugs: 3 sets of 15 reps
  • Arm Circles: 3 sets of 15 seconds forward and backward

• Cool-Down:
  • Gentle stretching focusing on calves, hamstrings, shoulders, and wrists

Common physical Issues Baristas Face

Here’s list or the most Common Physical Issues Baristas Face:

1. Foot and Ankle Pain: We’re starting of the list with one of the most obvious problems a barista might have to deal with. Standing for long periods can put a lot of pressure on your feet and ankles. This can lead to pain, swelling, and even conditions like plantar fasciitis, which could be translated to really sore feet!
2. Lower Back Pain: If you don’t keep reminding yourself to keep a good posture all day long, the constant bending, lifting, and reaching for items can strain your lower back. Over time, this can lead to chronic pain or discomfort that won’t leave you alone. According to a study published in rehabilitation nursing journal there is significant evidence that prolonged standing at work (primarily in one place) increases risk of low back pain, cardiovascular problems, and pregnancy outcomes [1].
3. Shoulder and Neck Tension: You might feel a tingling or burning sensation in your shoulders after a long work day. It can even cause you a headache. The tension in your neck and shoulders can also lead to fatigue and soreness.
4. Wrist and Hand Strain: As a barista you use your hands a lot! This overuse can lead to conditions like carpal tunnel syndrome, which causes numbness, tingling, and pain in your hands.

Exercises and movements to keep in good shape

Now its time to answer the real question. How can I keep my body feeling great, no matter how long my shifts are? Here’s an easy routine for baristas to help you feel better physically and even mentally:

• Stretch out on a daily basis: The best way to start your day is with some light stretching to wake up your muscles and get your blood flowing. Focus on your calves, hamstrings, and lower back. According to the American Journal of Sports Science & Medicine, stretching exercises can contribute to reducing discomfort/pain and increasing range of motion [2].

• Build a strong core: A strong core is the best way to stay away from a sore lower back. A good workout for baristas includes exercises like planks and bird-dogs. Research from the Journal of Sports Medicine suggests that a strong core supports better posture and reduces strain and pain in the lower back [3].

• Don’t forget your feet and ankles: Strong feet and ankles can help reduce the risk of pain and injuries. Simple exercises like calf raises and toe curls can be quite helpful. A study from the Physical therapy in sports journal, highlights the benefits of strength training and such exercises in reduction of pain and improvements in function in conditions like planter fasciitis [4].

• Add wrist and hand stretches to your daily routine: As a barista you use your hands a lot! So take a few minutes each day to do some gentle stretches. Wrist flexor and extensor stretches, where you gently pull your hand back with the other hand, can be quite helpful. According to the Orthopedic hand and arm center regular stretching can help maintain wrist flexibility and reduce the risk of overuse injuries [5].

• Don’t drown yourself in work: Sometimes you get so caught up at work that you ignore your body telling you it needs a break, but taking small breaks can make a big difference. According to a study by industrial health, short frequent breaks reduce muscle fatigue and improve overall comfort during prolonged standing [6]. Even a minute to stretch or walk around can help reset your posture and keep your energy up.

Conclusion

Being a barista isn’t just about making great coffee, it’s about staying physically strong and healthy so you can continue doing what you love. In this passage we’ve provided a full guide with several workouts for a barista. By incorporating these exercises and habits into your daily routine, you can at your top physical condition while doing what you love. Remember your body is the most precious thing you possess so don’t forget to take good care of it.

FAQ

References

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4591921/
[2]https://citeseerx.ist.psu.edu/documentrepid=rep1&type=pdf&doi=1d0355ab9e33628e06c63396a1cb29d0d8f5c40e
[3] https://link.springer.com/article/10.2165/00007256-200838120-00004
[4] https://pubmed.ncbi.nlm.nih.gov/27692740/
[5] https://www.orthohandandarm.com/wrist-health-and-injury-prevention-exercises-and-strategies/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6258749/