As exams approach, students often find themselves dedicating additional hours to studying. However, sitting for extended periods while engrossed in textbooks can result in poor posture and discomfort. In an interview with HT Lifestyle, Dr. Aijaaz Ashai, a physiotherapist and fitness consultant, noted, “Long study sessions during exams can lead to inadequate posture and physical discomfort, which can increase stress levels. Nevertheless, simple exercises can enhance posture and alleviate tension, facilitating better concentration.”

The physiotherapist recommended the following resistance band and stretching exercises:

Cervical dynamics - variation 1:

While seated, grasp both ends of the theraband with your hands. Raise your arms overhead and attempt to extend them outward. Perform 1 set of 10 repetitions.

Cervical dynamics – variation 2:

In a seated position, extend your arms in front of you while holding both ends of the theraband. Pull your arms away from your body, moving them outward and away from the midline. Complete 1 set of 10 repetitions.

Cervical dynamics – variation 3:

While seated, hold the theraband with both hands, ensuring your shoulders are relaxed. Pull the theraband from both sides and maintain the position for 10 counts. Execute 1 set of 10 repetitions.

Front stretch:

Place both hands on top of your head and gently pull your chin down while keeping your back straight. Bend your neck so that your chin touches your chest, providing a beneficial stretch for the spinal cord. Perform 1 set of 10 repetitions.

Sideways stretch:

Position one hand above your head on the opposite side and tilt your neck toward your right shoulder, aiming to touch the tip of your ear to your shoulder.

Dr. Aijaaz Ashai further emphasized, “In addition to these exercises, it is essential to maintain a balanced diet, stay well-hydrated with ample water, and ensure 6-8 hours of sleep to remain energized and focused during exam periods.”

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