10 Essential Exercises for Physical Therapy Students to Combat the Effects of Sitting All Day

As a physical therapy student, spending long hours sitting in classes can take a toll on your body. The sedentary nature of studying and attending lectures can lead to issues like stiffness, poor posture, and even back pain. To counteract these effects and promote overall wellness, incorporating exercises into your daily routine is crucial. Here are 10 essential exercises tailored specifically for physical therapy students to combat the negative impact of prolonged sitting:

1. Seated Leg Raises

• While seated, lift one leg at a time until it is fully extended.

• Hold for a few seconds before lowering it back down.

• Repeat with the other leg.

• Beneficial for strengthening leg muscles and improving circulation.

2. Upper Trapezius Stretch

• Sit up straight and gently tilt your head to one side, bringing your ear towards your shoulder.

• Hold the stretch for 15-30 seconds before switching to the other side.

• Helps release tension in the neck and shoulders from hunching over study materials.

3. Desk Shoulder Blade Squeeze

• Sit upright and squeeze your shoulder blades together.

• Hold for 5-10 seconds, then release.

• Repeat multiple times to improve posture and alleviate upper back pain.

4. Standing Hamstring Stretch

• Stand up and extend one leg in front of you with your toes pointed up.

• Lean slightly forward at the hips while keeping your back straight.

• Hold for 15-30 seconds and switch to the other leg.

• Helps prevent tightness in the hamstrings caused by prolonged sitting.

5. Wrist Flexor Stretch

• Extend one arm in front of you with your palm facing up.

• Use your other hand to gently bend your wrist downward.

• Hold for 15-30 seconds before repeating on the other wrist.

• Relieves tension in the wrists and forearms from typing and writing.

6. Standing Calf Raises

• Stand with your feet hip-width apart and slowly rise up onto your toes.

• Hold for a moment at the top before lowering back down.

• Strengthens calf muscles that may become tight from sitting for extended periods.

7. Chest Opener Stretch

• Clasp your hands behind your back and straighten your arms.

• Lift your arms slightly while squeezing your shoulder blades together.

• Hold for 15-30 seconds to counteract the forward posture associated with sitting.

8. Seated Spinal Twist

• Sit with your feet flat on the floor and twist your torso to one side.

• Use the back of your chair for support and hold the position for 20-30 seconds.

• Repeat on the other side to improve spinal mobility and reduce stiffness.

9. Ankle Circles

• Sit on the edge of your chair and extend one leg in front of you.

• Rotate your ankle in a circular motion, first clockwise and then counterclockwise.

• Switch legs and repeat to enhance ankle flexibility and blood flow.

10. Deep Breathing Exercises

• Sit comfortably with your eyes closed and take slow, deep breaths in through your nose and out through your mouth.

• Focus on expanding your diaphragm with each breath to promote relaxation and reduce stress levels.

These 10 exercises are designed to target key areas of the body affected by prolonged sitting, helping physical therapy students maintain their health and well-being amidst demanding academic schedules. By incorporating these exercises into your daily routine, you can combat the adverse effects of sedentary behavior and promote better posture, flexibility, and overall physical health.

Remember, taking care of your body is just as important as nurturing your mind in your journey to becoming a successful physical therapist. Give yourself the gift of movement and vitality by making these exercises a regular part of your study routine.

Start today and feel the difference in your body and mind as you strive towards your goals in the field of physical therapy!