5 Stretches to Get You Through the Back-to-School Stress

Nearly 9 in 10 parents of children under 18 report that back-to-school season is the most stressful time of the year. Teachers and principals report twice as much work-related stress as the general working adult population. And, amongst students of all age groups, 45% report dealing with stress daily in class.

The bad news: the school year has just started. The good news is that there’s scientific evidence that daily stretching helps lower stress levels regardless of age.

Whether you’re a school teacher needing a five-minute break during your planning period, a parent waking up before packing your child’s lunch, or a student worried about an upcoming test, taking a minute or two to do a couple of stretches throughout the day relaxes your muscles and sends positive signals to your brain.

How Does Stretching Relieve Stress?

A 2015 study found that “120,000 yearly deaths in the United States are work-related,” with stress often having a strong correlation.

When stressed, your body releases adrenaline and cortisol while stiffening muscles and joints. This tightening leads to chronic pain, discomfort, and tension within the body. Once your body reacts to stress this way, it can become hard to think or focus, making life especially difficult for teachers and students.

But stretching reduces muscle tension and increases serotonin levels (relating to the neurotransmitter that mediates satisfaction, happiness, and optimism).

Every time you stretch, you release these positive endorphins. But the best part about stretching is that it’s easy to do, doesn’t take much time (or space), and allows you to put yourself in a better mindset to get through the day.

5 Easy Stretches for Dealing with Back-to-School Stress

These 5 easy stretches are perfect at home, in the classroom, or even at the bus stop. None of them require an overabundance of effort, but a simple stretch here and there throughout the day will reduce stress levels.

1. Neck and Shoulder Stretch

1. Stand or sit up straight.
2. Gently drop your right ear towards your right shoulder, feeling a stretch on the left side of your neck.
3. Hold for 15-20 seconds.
4. Repeat on the other side.

As tension in the neck and shoulders are common stress areas for teachers, this stretch aims to release it and provide relief.

2. Standing Quad Stretch

1. Stand in an upright position.
2. Use your left hand to reach back and hold onto your left ankle.
3. Gently pull your left ankle towards your back.
4. At this point, you can choose to raise your right hand upwards, reaching towards the ceiling, or simply keep it by your side.
5. Maintain this stretch for a duration of 30 seconds to 2 minutes.
6. Release the stretch and switch sides.
7. Repeat the same steps on the opposite side to stretch the right quad.

3. Seated Forward Fold

1. Sit on the floor with your legs extended in front of you.
2. Keep your spine tall and shoulders relaxed.
3. Inhale and lengthen your spine, then exhale as you hinge at your hips and fold forward over your legs.
4. Reach your hands toward your feet or shins, or hold onto your toes if you can.
5. Hold the stretch for 20-30 seconds, breathing deeply and allowing your body to relax into the stretch.

To finish stretching out your legs, the seated forward fold releases tension in the lower back, hamstrings, and calves, which can become tight from prolonged sitting and standing.

4. Upper Back Stretch

1. Sit on a chair with your feet flat on the ground.
2. Interlace your fingers in front of you and round your upper back, pushing your hands forward while dropping your head slightly.
3. Hold for 15-20 seconds.

Sitting at a desk all day (teacher or student) often messes with your posture. This stretch helps counteract the hunched posture after a long day of classes.

5. Standing Lunge

1. Get into a lunge position with your right foot forward and left foot back.
2. Lower your hips toward the ground and gently push your hips forward.
3. You should feel a stretch in the front of your left hip.
4. Hold for 15-20 seconds.
5. Repeat on the other side.

Hip flexors tend to get tight between walking to class or moving up and down the aisles of your classroom. This stretch targets those hip flexors allowing you to move pain-free throughout the day.

Are You Dealing with Chronic Pain? Schedule an Appointment with the Doctors at CORE Orthopedics Today.

Whether you’re a teacher, student, or parent, no one deserves to deal with pain and tightness all the time. If stretching doesn’t help relieve pain or tension, it’s time to book an appointment with CORE Orthopedics.

Our experienced staff provides you with the expertise and knowledge to help get you back on your feet, enjoying the activities you love pain-free.