Movement as Self-care a Guide for ICU Caregivers

By The Family Room Care Team Last reviewed June 2025

Even the smallest physical movements can help refresh you, reduce stress and improve your wellbeing.

Simple Caregiver Movement Activities

Neck Rolls
  • Slowly roll your head in a circle to the right 3 times
  • Then roll to the left 3 times
  • Gently tilt your head side to side
Shoulder Shrugs
  • Lift your shoulders towards your ears
  • Hold for 3 seconds, then release
  • Repeat 5 times
Seated Spinal Twist
  • Sit up straight
  • Place your right hand on your left knee
  • Gently twist to the left
  • Hold for 5 breaths, then switch sides

Quick Tips for Moving

  • Start small: Even a 30-second stretch can make a difference.
  • Listen to your body: Move gently and stop if you feel pain.
  • Be consistent: Try to move a little bit every hour.

If You’re Struggling

  • Feeling too tired? Start with gentle stretches you can do while seated.
  • No time? Incorporate movement into your daily activities, like doing calf raises while brushing your teeth.
  • Feeling self-conscious? Remember that any movement is beneficial, no matter how it looks to others.

Other Mindfulness Practices

Breath Awareness Guided Practice (4 mins)

Body Awareness Guided Practice (5 mins)

Breathing to Relax (self-paced)

Movement (self-paced)