Studying Shouldn’t be Sore: FIVE Physio Stretches to Get You Through the Exam Cram!

Exam studying can be brutal. Hitting the books for hours can make things stiff, tight, sore, and altogether unpleasant.

Take it from a physio (who had to endure years of exam cramming just to be one), brains AND bodies were not built to sit and study for hours in a row.

That physical stiffness, tightness, and mental fog that accumulates from hitting the books for hours is your bodies’ way of telling you to do something different.

So how does one counteract the study grind that comes with final exams, while still putting enough time in? Simple: efficient ‘movement snacks’. Here are five moves that your stationary, studying-body will thank you for:

1. Thoracic Spine Flexing and Extending

When you sit and focus on something in front of you, your upper back flexes forward, which is totally fine. But bodies have commitment issues - they don’t like being in the same position for too long or else they get irritated. If you’ve been flexed for a while, extend for a while like that lady up there. Your back says thanks.

2. Chin Tucks

We used to think that looking at a computer, screen, or book all day was bad for your neck, but now we know that necks just don’t like doing the same thing for too long. If you’re staying in posture too long, that body part will get annoyed. So if your head has been leaning forward toward your laptop for a while, tuck your chin. It’s a great way to open up those neck joints and get some relief from the study grind.

3. Hip Flexor Stretch

Sitting for a long time can make your hips grumpy. It’s not bad your hips, but that doesn’t mean they have to like it. This hip flexor stretch will give that sweet stretching relief to the front of your hips, AND, it can help get some blood back into the glute muscles you’ve been sitting on for all those hours.

4. The Inchworm

The inchworm is more of an exercise than a stretch, but we love it to redirect some blood flow toward the arms by… well, using the arms. When your brain is ticking away trying to remember what that one teacher said that one time, take a break to give those neglected shoulders.

5. Glute Bridge

DID YOU KNOW: when you sit for hours, the pressure of your body causes blood to rush out of your glute muscles and into other areas? The “pain in the butt” that comes from sitting is actually those muscles telling you “we would like some more blood, please.” This exercise can help.

6. Extra Credit Posture Tips

Your body is amazingly resilient, and can certainly handle being still and studying for a few days. However, using these movement breaks can help relieve some of the tension that accumulates, as well as give your brain enough of a break to stay fresh. And when you do need to sit for a while? Just remember: your best posture is your next posture. Be fidgety, slouch, slump, move to the side - your body loves it all, just keep it moving.