Sitting in a classroom for hours at a stretch can put a lot of strain on your neck and back. These neck and back relaxation exercises for students can alleviate tension and help you concentrate better. Here are seven simple neck and back relaxation exercises you can do from your classroom seat that can keep your discomfort at bay and help you focus during long periods of sitting.
1. Neck Rolls
This simple exercise is good for easing the neck muscles, which, if badly knotted, provoke headaches. Letting the head hang down, drop the chin towards the chest, then roll the head to one side, arching the neck backward and then to the other in a gradual, smooth circular motion – three times in one direction and three times in the other. Not only will this ease the neck muscles, but it will also help remove mental stress. Another great way to do the latter is by asking a writing professional, “Can you write my dissertation?”. Relinquishing assignment stress will definitely help put your mind, and, consequently, your neck and back, at ease.
2. Shoulder Shrugs
A good shoulder shrug is also a great tension reliever for your upper back: lift your shoulders up towards your ears slowly, hold them there for five or 10 seconds, and then let go. Do this five or 10 times. This will help you release tension in your shoulder blades and neck, which can become pretty tight after hours of writing or typing.
3. Upper Back Stretch
Sit up straight with your feet on the floor. Lace your fingers together and reach your arms forward with your palms facing away from you. Lean your head forward slightly, and then stretch your arms back as far as you can. Do this for 10 to 15 seconds to stretch the upper back. This stretch works well to counteract the static posture of sitting.
4. Seated Twist
Sit with your feet flat on the floor. Place your right hand on the back of your chair, rotate your torso to the right while using the back of the chair to leverage your motion, and then push slightly to deepen the stretch. Hold for 10 seconds, and then switch sides. The twisting motion that characterizes this exercise increases the spine’s mobility and can help alleviate low back pain that arises when sitting for prolonged periods. Of course, you can’t avoid long periods of sitting altogether as a student but try to sit less when you can. For example, use coursework writing services instead of tackling every assignment yourself. Your back will thank you for it!
5. Side Neck Stretch
Here’s a concise list of the benefits associated with performing side neck stretches:
- Reduces Tension. Helps alleviate muscle tension in the neck and shoulders, often caused by poor posture or prolonged sitting.
- Increases Flexibility. Improves the flexibility of the neck muscles, which can enhance your range of motion and prevent stiffness.
- Relieves Pain. Decreases discomfort and pain in the neck area, particularly if you experience chronic neck issues.
- Improves Circulation. Enhances blood circulation to the neck region, which can help speed up recovery from muscle fatigue.
- Reduces Stress. Offers a quick mental and physical break from stress, contributing to overall relaxation and well-being.
For a side neck stretch, keep your spine still and gently tilt your head towards the right shoulder to touch the ear with it. Simultaneously, stretch the opposite arm down and away to deepen the stretch. Hold for 5 to 8 seconds and switch to the other side. This exercise helps stretch the neck and shoulder on the side, remove stiffness, and promote blood circulation.
6. Forward Bend
Sit with your feet flat on the floor and bend forward from your hips so that your chest gets closer to your thighs and your hands hang down towards the floor. This forward bend can decompress your spine and stretch the back. Hold for a few seconds and then return back up. This can be very restorative for your spine and posture.
7. Wrist and Finger Stretches
And don’t forget about your hands and wrists, especially if you’re doing a lot of typing or writing. Hold up one arm – palm facing up – and gently pull the fingers back with the other hand. Keep it for a few seconds, then push the fingers downward to stretch the other side of the wrist. Repeat with the other hand. The rotator-cuff movements help prevent repetitive stress injuries and hinder the development of the jumper’s knee.
Stay Relaxed But Focused
Incorporating these simple exercises into the flow of your educational activities will give you more physical comfort and mental clarity. This will allow you to consistently maintain your energy reserves over a long day, lower your chances of experiencing aches and strains in your muscles, and make your learning experience much more enjoyable. After all, a relaxed body breeds a sharper mind, so keep stretching and keep learning!
