A few simple exercises can help you relax and study better

Exam time results in increased levels of physical and mental stress, thanks to long hours of study. Renowned Mumbai-based physiotherapist Dr Ali Irani will guide you on how to relieve your child's physical stress during exams with simple exercises and some important tips. When students run, jump and play all day, they don't get tired as much as they do when they sit for hours to study.u00a0 Some common signs are excessive fatigue, nervousness, irritability, headaches, stomach aches, poor concentration coupled with lack of interest in self and surroundings.

Seven-step solution

1) While sitting on a chair, make them move slightly forward so that they don't touch the back of the chair. Now crunch the shoulder blades and push both shoulders down. Subsequently pull them out of their slouching position.

2) Make them sit straight and stretch their arms up over their heads with the palms facing outward. Now bring the arms down bending the elbows and make them reach their back pockets. Hold for five seconds. Repeat this three times a day.

3) Make your child sit comfortably with back straight and feet planted one foot apart. Toes and heels should be rest comfortably. Make them bend forward from their waist down and make them reach their ankles. Ask them to breathe deep and relax their muscles while maintaining the position for five seconds. Slowly make them work their hands up the legs and to the sides for the resting position. Three repetitions, three times a day is good enough.

4) Ask your child to sit straight and focus on the head and neck. Slowly make them bend their head bringing the right ear towards their shoulder. Hold for a few seconds and then return to the normal position. Make them repeat the same on the other side.

5) Make them stand with feet apart. Ask them to focus on their head and shoulders. Now ask them to stretch the head higher towards the ceiling and push their fingers towards the floor. They would feel some pressure on their shoulders. Hold for five seconds and repeat it three times.

6) Make your child stand with feet apart. They should then place their hands firmly on their hips and bend backwards as far as they can comfortably tolerating the stretch. Slowly make them come back to their original position and relax.

7) Make them stand against the wall with the shoulders touching the wall. Keep the heel against the wall, flat on the floor. Hands should rest on either sides of the body with shoulders relaxed. Now ask them to pull their neck back and push their head against the wall. Hold for five seconds, relax and make them repeat it three to five times, three times a day.