Why Stay Active?
With long hours spent sitting in classrooms and studying, it’s easy for students to develop poor posture and experience discomfort or pain. Regular physical activity and stretching can counteract these issues by improving flexibility, strengthening muscles, and enhancing posture. Simple exercises can be done at home or between classes, helping to keep students feeling their best.
Simple Exercises to Prevent Back Pain
- Cat-Cow Stretch: On hands and knees with hands directly under shoulders and knees under hips, arch your back downwards (Cow Pose) and then downwards (Cat Pose). Repeat 10-15 times. This stretch increases flexibility in the spine and alleviates tension.
Shoulder Blade Squeezes: Sit up straight and gently squeeze the shoulder blades together, holding for 5 seconds. Repeat 10 times.
- Bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeeze your glutes, and hold for a few seconds before lowering. Repeat 10-15 times. Bridges strengthen the lower back and core muscles, supporting better posture.
- Child’s Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward while lowering your torso towards the ground. Hold for 20-30 seconds. This gentle stretch helps relieve lower back tension and promotes relaxation.
Simple Exercises for Flexibility
- Neck Stretch: Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 10 seconds on each side. Repeat 3 times. This stretch helps relieve tension and neck stiffness from prolonged sitting and improves mobility.
- Hamstring Stretch: While seated, extend one leg straight out in front of you and reach for your toes. Hold for 15-30 seconds and switch legs. This stretch helps prevent hamstring tightness, which can result from sitting for long periods.
- Shoulder Stretch: Extend one arm across your body and use the opposite arm to gently pull it closer to your chest. Hold for 15-30 seconds and switch arms. This stretch is great for relieving shoulder tension and improving upper body flexibility.
Simple Exercises for Strength and Posture
- Chair Squats: Stand in front of a chair with feet hip-width apart. Lower yourself into a squat position as if sitting down, then rise back up. Repeat 10-15 times. This exercise strengthens the legs and helps maintain good posture.
- Wall Push-Ups: Place your hands on a wall, shoulder-width apart, and step back until your body is in a straight line. Bend your elbows to bring your chest towards the wall, then push back to the starting position. Repeat 10-15 times. This exercise strengthens the upper body and core muscles.
- Seated Leg Lifts: While seated, extend one leg straight out and hold it for 10-15 seconds. Lower it back down and switch legs. This exercise strengthens the quadriceps and improves core stability.
Incorporating Movement into the Day
In addition to these exercises, students should take short breaks throughout the day to stretch or walk around. Simple changes, like using a standing desk or taking the stairs instead of the elevator, can also contribute to overall wellness.
By integrating these easy stretches and exercises into their daily routines, students can reduce their risk of injury and maintain a healthy, active lifestyle throughout the school year.
For personalized advice or if experiencing any discomfort, we encourage students and their families to visit our clinic for a consultation. Stay active, stay flexible, and have a successful school year!