When you are revising for exams you are likely to be much less active than you are usually, which can lead to stiffness in your back and neck. On an average day at school or university you might walk there and back and change classes, as well as any sports or activities. This routine is likely to stop during revision and you may find yourself sitting for hours and taking timeout with other activities that are sedentary, such as screen time.
Including activity in your revision plans will help your concentration as well as keeping your energy levels high, making your study time more effective. Set an alarm on your phone to move every 20 minutes. This change in position will help keep your joints loose and allow your muscles to relax more, you can move as much or as little as you want to.
Want to try more? Download an interval app, such as the 12minute athlete app. It’s free and lets you set the time and number of reps. Aim for 4-5 minutes of movement and stretching every hour or so with short reps 30-40 seconds with a five to ten second rest in between each rep. You can do the same activity for each rep or alternate between 2 or 3. Concerned about time? Try it for 2 and a half minutes.
Example:
Rest interval 10 seconds
Workout interval 40 seconds
Number of rounds 6
Total 5 minutes
Select 3 exercises from this Exercise sheet.
Side bends
Rotate
Chin retraction
Shoulder rolls
Shoulder reaches
Repeat x2
If you want an assessment of your home workspace or ideas tailored to you, let your osteopath know and we will be delighted to help you.
By Glynis Fox