Stretching Out the Uni Stress

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The Sports Injury Clinic

March 22, 2018

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The holidays are over and the time has come for many of us to return to uni. This typically means extended periods of sitting hunched over a laptop or a notepad, which can make you stiff and sore. Unfortunately, between balancing study, work and social lives, it can be hard to find the time to do regular exercise to maintain a healthy and pain-free body.
With sitting posing an excessive load on the spine, it is common to experience both neck and back pain when writing those dreaded essays and cramming for tests.


Below are four quick and easy stretches to get you through your next big essay:


Bow & Arrow
1. Lie on your side with your back straight
2. Place your head on your pillow
3. Stretch your top arm forward
4. Gently draw that arm back across your chest, rolling your upper body towards the floor
5. Continue slowly in a forward and back motion
6. Complete three sets of 15 reps

Upper Trap Stretch
1. Begin in a sitting position
2. Tilt your head to the right
3. Using your right arm, gently push your head towards your right shoulder until a slight stretch is felt on the left side of your neck
4. Hold this position for 20 seconds
5. Repeat on the other side

Lying on rolled towel
1. Fold a towel in half lengthwise and roll it up
2. Lie on your back with your head on a pillow
3. Bend your knees
4. Place the towel underneath your back so it sits between your lower ribs and collar bone
5. Breathe deeply and relax your shoulders
6. Hold the position at each level for 60 seconds

Extension in Lying
1. Lie face down
2. Place your arms a comfortable distance from each shoulder
3. Using your arms, slowly lift your chest up to form an arch through to your lower back
4. Gently lower your chest back down again without holding the position
5. Repeat three sets of ten repetitions

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