Freese, Clark and Storrar - physiotherapists

Easy steps to avoid exam tension

sitting posture

It is common to experience tension in our neck and shoulders whilst studying, the following tips may help reduce aches and pains during this stressful exam period….

1.Setup your desk correctly

  • Make sure that there are no obstacles under your desk, this will prevent you sitting at an awkward angle
  • Place frequently used objects such as a note pad and pens close to you and preferably directly in front of you
  • Place lower priority items further away
  • Raise your books by placing something underneath them, this will avoid you bending your neck excessively. 

2. Chose a correct chair

  • Feet firmly on the floor or a foot rest if your chair is not adjustable
  • Avoid chairs that are too low or too soft
  • Sit as close as possible to the desk
  • Adjustable chair height
  • Adequate lower back support at belt level
  • Set your armrests to the correct height (avoid them causing your shoulders to be elevated)

3. Sit with a good posture

  • Sit right back in your chair with your back firmly supported
  • Sit straight-no slouching!
  • Chin tucked in
  • Do not lean to one side
  • Avoid crossing legs

4. Take study breaks

  • Avoid sitting for longer than 45 minutes at a time
  • Use this time to rehydrate and get some healthy snacks
  • Use your study breaks to do shoulder relaxation and neck mobility exercises, see your nearest physiotherapist to advice on appropriate exercises.

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