Virtual Learning Stretches for Your Little Student

I’m sure you’re tired of seeing your kids slouched at their computers, drooling in front of a google classroom or zoom meeting. After about two months of virtual learning, your child may be experiencing zoom fatigue, tech neck or have trouble concentrating. In our last blog post we talked about proper sitting posture for our kids, now we want to touch on some exercises they can do while sitting in front of their computer without distracting them too much.

Here are some stretches and quick exercises your child can do for a quick brain break while they’re sitting at their desk. These exercises will help improve posture, motivation and alleviate upper back/neck pain.

 

Scapular retractions/Scap squeezes:
Begin by sitting with your back straight and your arms at your side.  Slowly pinch your shoulder blades together as if you are trying to get them to touch.  Slowly and controlled, return to starting position.  Repeat as directed and repeat total of 30 times, taking breaks after every set of 10.

Cervical retractions/Chin tucks:
Make sure to be sitting straight up. Retract the head by pulling the chin in keeping the head horizontal during the movement. Repeat up to 10 times moving further into the motion. (May add finger on chin for overpressure). Repeat as directed and repeat total of 30 times, taking breaks after every set of 10.

Upper trap stretch:
In a seated position bring your hand on the side you wish to stretch behind your back.  Place your other hand on top of your head and gently pull your head to the side, away from the side you wish to stretch, bringing your ear to your shoulder. At all times, make sure to be facing straight ahead. Hold for count of 10 seconds and repeat 5 times.

Levator scapulae stretch:
In a seated position bring your hand on the side you wish to stretch behind your back. Rotate your head away from the side you wish to stretch, bringing it to about 45 degrees of rotation.  Grasp the opposite side of your head with your other hand, and gently pull your head down toward your shoulder, as if you were to smell your armpit. Hold for count of 10 seconds and repeat 5 times.

Check out our Instagram post here for video demonstrations!

If these exercises are helping, but you feel like your student is still struggling with their posture or continuing to have increased pain in their neck or back feel free to contact us.  We have plenty more exercises and tips from where these came from!  Even before online learning, we have been successfully treating students with either neck or back pain. With Direct Access in NJ we can get your child in for an evaluation without you having to see your Doctor, probably quicker than you could get that appointment, while also saving you both time and money!  

Please, call us to schedule your student’s evaluation at one of BeneFIT’s locations, Bridgewater (908.203.5200) or Chester (908.879.5700)  with one of our highly trained Doctors of Physical Therapy!