A+ Stretches For Students And Teachers
Leave a CommentLong hours of sitting and standing throughout the school day can lead to tight muscles and discomfort, which is why maintaining good posture is important for students and teachers alike. Over the school day, it is essential to incorporate regular stretching into daily routines. Stretching helps relieve tension, improve flexibility, and support proper posture. Integrating simple, equipment-free stretches into your day, can significantly enhance your posture and reduce the risk of developing symptoms of back pain, neck pain, and more. Let’s look at five simple stretches you can do during the school day.
1. Chest Stretch
Muscles Stretched: Pectoralis major and minor
Directions: Stand in a doorway with your arms at a 90-degree angle and hands placed on the door frame. Step forward with one foot and gently lean into the doorway until you feel a stretch across your chest. Keep your back straight and shoulders down. Hold for 30 seconds and repeat this stretch four times.
2. Upper Back Stretch
Muscles Stretched: Trapezius and rhomboids
Directions: Stand with your feet shoulder-width apart. Extend your arms straight in front of you and interlace your fingers. Push your hands forward, rounding your upper back and allowing your shoulder blades to separate. Hold the stretch for 30 seconds and repeat this stretch four times.
3. Neck Stretch
Muscles Stretched: Sternocleidomastoid and upper trapezius
Directions: Sit or stand comfortably with your back straight. Tilt your head to the right, bringing your right ear towards your right shoulder. Use your right hand to apply gentle pressure, enhancing the stretch. Hold for 30 seconds, then switch sides and repeat. Complete this stretch four times on each side.
4. Seated Spinal Twist
Muscles Stretched: Erector spinae and obliques
Directions: Sit in a chair with your feet flat on the floor. Place your right hand on the outside of your left thigh and gently twist your torso to the left, using your left hand to hold the back of the chair for support. Keep your back straight and look over your left shoulder. Hold for 30 seconds, then switch sides and repeat. Repeat this stretch 4 times on each side.
5. Seated Forward Bend
Muscles Stretched: Hamstrings and lower back
Directions: Sit on the floor with your legs extended straight in front of you. Reach forward with your hands towards your feet, keeping your back as straight as possible. Hold the position where you feel a comfortable stretch, not pain, for 30 seconds. Relax and sit up slowly. Repeat this stretch 4 times.
Incorporating these stretches into your daily routine can significantly improve your posture and overall well-being. However, if you experience persistent pain or discomfort that doesn’t go away with regular stretching, it’s important to seek professional help. Athletico Physical Therapy offers free assessments to help you identify the root cause of your pain and develop a personalized treatment plan. Visit an Athletico clinic near you to start your journey to better health and posture. Free assessments are available in-clinic and virtually through our telehealth platform.
*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.
