Staying Comfortable in the Classroom: Five Stretches for Students and Teachers
Leave a CommentWe wish all our teachers, students, and parents all the luck as they kick off a new school year. Whether you are preparing your classroom, purchasing new school supplies, trying on new gym sneakers, moving into your first dorm, or starting a technical program here at Athletico, we wish you all the best success as you begin this next year full of learning and fun. With all of the excitement of a new school year below, you will find a list of simple stretches to keep your body in tip-top shape during your time in the classroom.
Moving your body throughout the day is a great way to keep your mind and emotions sharp for those long classroom days. Find a list of stretches below to help you stay a little more comfortable this school year:
1. Neck Stretch
Sitting up tall, bring your shoulder blades back. Tilt your head to the side. Hold 30 seconds. Repeat to the other side and hold 30 seconds. Complete this stretch for both sides of your neck twice in one sitting and repeat as needed throughout your day. Avoid twisting your neck in order to be most effective with this stretch.
2. Shoulder Stretch
Gently support your right arm on top of your left elbow and pull your right arm across your chest. Hold for 30 seconds. Repeat with the left arm by pulling your left arm across your chest. Hold for 30 seconds. Complete this shoulder stretch twice and repeat as needed throughout your day.
3. Back Stretch
Reach with both hands down to your toes. Hold for 10 seconds. Slowly sit back upward and reach up toward the ceiling. Hold for 10 seconds. Repeat 10 times and complete as needed throughout your day.
4. Hamstring Stretch
Sit up tall. Keep your chest open. Bring your right leg straight out in front of your body. Reach toward your ankle with your right hand. Hold for 30 seconds. Repeat on the left side and hold the stretch for 30 seconds. Complete this stretch as needed throughout your day. It is important to maintain a long 30-second hold. Try not to complete a bouncing stretch, as this can increase pain and discomfort when completing this stretch.
5. Calf Stretch
Stand facing a wall, place your hands on the wall for support, step one foot back with the heel on the ground, and lean forward, keeping the back leg straight. This stretches the gastrocnemius. For the soleus, bend the back knee slightly while keeping the heel down. Hold for 30 seconds. Repeat on both legs and complete as needed throughout your day. To make this stretch the most effective, keep your toes facing forward and avoid bouncing your legs; instead, hold each stretch for 30 seconds.
A stretching routine is important for improving and maintaining flexibility, reducing muscle tightness and joint stiffness and reducing pain and discomfort. As with the start of any new exercise routine, start slow and ease into these stretches. This routine should feel comfortable and not painful. If you are experiencing pain, please contact a local Athletico physical therapist for a free assessment.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
