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Long Hours Mugging? Keep your Body Active

March 21, 2019 | By

Ever suffer from body uneasiness and fatigue while sitting down for long hours mugging away? Ever stood up in the middle of a class for a break but dizzy spell hits? These are common problems that many students faced all over the world. In fact, one of the major distractions many people faced is having constant back and neck aches from long hours of sitting and studying. As much as your brain is suffering from exhaustion, so is your body. No amount of caffeine is going to relieve the fatigue that has built up over the week. Let’s highlight some of the simple things you can do while your mugging to keep your body active.

Make your location convenient and give yourself sufficient space to stretch. Always be aware of your surroundings, make sure you do not disrupt other people while you’re at it. The 8 Simple exercises introduce in this article aims to loosen the fatigue built up in your body and should be carried out as and when needed.

1. Breathe In/ Out

Breathe In and hold your breath for 5 – 10 seconds and then breathe out. Introduce a fresh flow of oxygen into your body and allow blood to flow.  Repeat the cycle for 3 times.

2. Neck Rotation

Always attempt the stretch with your body straight up, preferably with a chair that provide back support. Have your feet planted firmly on the ground while still seated. Tilt your head to the left and using your left hand pushed your head down gently. You should feel a compression and a stretch on the right side of the neck. Compress it and hold it for 30 – 45seconds as much as you need and then do the same for the other side.

3. Shoulder Shrug and Rotation

Using the “I Don’t Know” motion on your shoulder, shrug as high as you can and hold it there for 10 seconds. Repeat it for at least 10 times. Take caution never to rotate your shoulder while doing it to prevent injury. When your done with the shrug exercise. Go back to the seated relax state and rotate your shoulder forward for 10 seconds and then do the same backwards.

4. Arm Bend

This stretch is done while seated. Raise your left hand as high as you can over your head and bend your body to the right. You should be feeling the stretch on your left side. Repeat this stretch 3 – 4 times at 30 – 45 seconds interval. After you are done with the left side, do the same for the right.

5. Torso Stretch

Now stand up straight with your feet flat on the ground. Raise your hand up and try to reach as high as you can. This stretch should be conducted with your feet flat at all times. Do this stretch 3 – 4 times at 30 – 45 seconds interval.

6. Hamstring

You should be seated with your feet flat on the ground for the start state. Raise your left leg forward 45 degrees off the ground. Use your left arm and stretch outwards to try to reach your left toes. You should be feeling the stretch on your thigh and knee area. Hold that position for 30 – 45 seconds. After you are done, repeat for the other side.

7. Quad Stretch

While standing, hold on to the back of the chair for support. Raise your left leg towards your back area. Hold your left ankle with your left hand for 30 – 45 seconds. After you are done, repeat for the other side.

8. Sumo Calf Stretch

As the name suggests, assume the position of a sumo wrestler. Go down in a sitting motion and try to go as low as you can. Try not to have your knee protrude out over your feet. The motion is similar to squats and aims to give maximum stretch for your calf. Hold that position for 30 – 45 seconds and you are completed with your full body exercises.

The rule of thumb is that for every 50 minutes, a simple 10 minutes break should be given to increase productivity and efficiency. If your location does not allow you to do a stretch, you can always opt for a 10 minutes stroll outdoor for a breather. Remember that as much as H2 Chemistry or H2 Math is important. Your body is more important than you think. Remember the 8 exercises and keep your life active. You only study for the moment, but you live with your body your whole life. Stay Active! Stay Happy!

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