Top 5 Stretches for Blackjack dealers
My top 5 stretches for Blackjack dealers on a dead table
1. Pat on the back:
Lift both arms overhead and bend your right elbow so that your right hand lands between your shoulder blades.
Gently grab your right elbow with your left hand and pull it towards your left side and try to keep your chin lifted. Hold in this position for 15 seconds as soon as you feel it stretching. Switch arms and repeat process
2. Shoulder hold:
Stand with your feet shoulder width apart. Try to relax your shoulders away from your ears and stretch your right arm across your chest. Gently grab above or below your elbow joint with your left hand. Repeat on the other side. Hold for 15 seconds and repeat as necessary
3. Chest & Shoulder:
Place your right hand palm side down about 6 to 12 inches further up on the table felt than your left. Keep your shoulders down and back. Slowly lean your body to the left, away from the center of the chip tray, until you feel the stretch in your chest and shoulder. Hold 10 to 30 seconds. Return to the starting position and repeat on the opposite side
4. Hand & Forearm:
Place one hand on the table and bend your fingertips towards you, with your palm facing down. Keep your elbow straight and gently lean forward without lifting your hands off the table. If you are not on a table, stretch your arm out in front of you and hold your fingertips with your opposite hand for the same effect. Hold for 15 to 20 seconds on each hand and repeat two to three times
5. Reaching stretch:
Place both hands on a counter or table about halfway the distance you normally reach to get cards/chips. Slowly push your butt and hips backwards while keeping hands in place. Hold for 15 to 20 seconds when you start to feel a decent stretch happening.
*Do not pull hard or bounce on any stretch. That is an easy way to strain or pull a muscle.
*I am not a doctor of any kind
All of these stretches can be done on a dead Blackjack table. Make sure to follow your house rules and that they will alow you to do these. Don't get yourself written up. I do not have any kind of medical degree, I am sharing with you what has worked for me
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As a Blackjack dealer, long hours at the table often mean staying in the same position, which can lead to stiffness and discomfort in the shoulders, back, and arms. Incorporating simple stretches into your routine during dead table moments is a great way to keep your muscles flexible and reduce fatigue. The "Pat on the Back" stretch focuses on your triceps and upper back. By lifting your arms overhead and gently pulling your elbow, you help open up tight areas caused by repetitive dealing motions. The "Shoulder Hold" encourages relaxation and stretches the shoulders and upper arms, areas prone to tension from constant hand movements. For chest and shoulder flexibility, the "Chest & Shoulder" stretch uses the table felt to lean away, opening the chest muscles and improving posture. Additionally, the "Hand & Forearm" stretch is crucial for dealing and handling chips, targeting muscles often overused during shifts. Stretching your fingertips and leaning gently forward helps prevent soreness and stiffness. The "Reaching Stretch" helps alleviate lower back and hip tightness by encouraging gentle backward motion while your hands hold a stable surface. It's important to avoid overstretching or bouncing during these exercises to prevent muscle strain. Ensure these stretches are allowed by your casino’s house rules. While these stretches are based on practical experience rather than medical advice, they can help alleviate common physical strains experienced by dealers. Frequent, gentle stretches can enhance your comfort and endurance during long shifts, keeping you more focused and energized. If you are concerned about any pain or injury, consulting a healthcare professional is recommended. These stretches are meant to be practical, real-life techniques to maintain dealer wellness on a dead Blackjack table.
