Exam season often means long hours of studying, leading to poor posture, stiffness, and increased stress. Sitting in the same position for extended periods can strain the neck, back, and shoulders, making it harder to concentrate. However, adding simple stretching and resistance band exercises can help improve posture, relieve tension, and boost focus.
According to Dr Aijaaz Ashai, celebrity physiotherapist and fitness consultant, there are certain exercises that students can practice to stay physically comfortable and mentally sharp during exams.
The link between posture and exam stress:
Poor posture during study sessions can cause muscle tension, headaches, and fatigue, making studying more stressful. “Slouching or hunching over books and screens can also reduce oxygen flow to the brain, leading to lower concentration and energy levels. By practicing simple exercises, students can correct their posture, reduce discomfort, and maintain better overall well-being. Using resistance bands and stretching techniques, these exercises can be performed right at the study desk, requiring minimal time and effort,” says Dr Ashai.
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5 easy exercises to improve posture and reduce stress
- Cervical dynamics, variation 1: Sit upright and hold a resistance band (theraband) with both hands. Extend your arms overhead while pulling the band apart. Hold for a few seconds before returning to the starting position. Reps: 1 set of 10 repetitions.
- Cervical Dynamics, variation 2: Sit upright and extend your arms straight in front. Hold the resistance band and pull it outward, moving your arms away from your body. Maintain controlled movement to strengthen shoulder and neck muscles. Reps: 1 set of 10 repetitions.
- Cervical dynamics, variation 3: Sit comfortably with a straight back and hold the resistance band with both hands. Keep your shoulders relaxed and pull the band outward from both sides. Hold for 10 seconds before releasing. Reps: 1 set of 10 repetitions.
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- Front stretch: Place both hands on top of your head. Gently pull your chin down while keeping your back straight. Lower your head until your chin touches your chest, feeling a stretch along your spine. Reps: 1 set of 10 repetitions.
- Sideways stretch: Place one hand on the opposite side of your head. Gently tilt your neck toward your shoulder, trying to touch your ear to your shoulder. Hold for a few seconds, then switch sides. Reps: 1 set of 10 repetitions per side. “In addition to these exercises, maintaining a healthy lifestyle is essential for managing exam stress” he says.
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