how to Use physiotherapy wisdom to improve your Exam Results
With the end of the student year approaching and the all -important exams for Grade 12 and University looming, this is a great time to check over a few things that can help you perform better. Stress can create increased muscular tension all around the body, especially in your neck and shoulders.
And when you are studying hard in the standard posture of being “stooped” over books or screens you can understand why physios see a great increase in headaches, neck and back pain at this time. Ideally better postures and stretch habits will have been adapted way back in kindergarten – but reality is different for most of us.
So even at this late stage of this semester, for many it is still worth borrowing some habits that will help with stress, tension and pain even if you use them only for now. It would be better for all of us to remember and ALWAYS use this habit in our offices, workplaces or wherever we tend to “stoop”. But do that later, and for now invest a minute or two to learn these stretches and just apply them in your study breaks.
A Secret To The Most Effective Study Performance
Before we begin, I will just make the point that your ability to learn, to recall and to associate can be affected by physical tension, tightness and pain.
For optimal study we need to generate more “alpha” waves in our brains – and this is tied “relaxed concentration”. 
So, before any study session, take a couple of SLOW, DEEP BREATHS. Breathe out far more slowly than you breathe in. Eg in for 4 counts, out for 8 counts, wait for 4 counts and repeat. This will change your state a little and increase your alpha wave production in your brain as well. With your back straight, let your shoulders drop down and mentally say “relax, relax, relax” – and then begin your study.
This is also a great drill before beginning your exam sessions.
Some Stretches That Will Help Keep Your Stress Down and Relaxation Up
It is far easier to avoid the buildup of tension in your body than it is to “fix” it. These stretches can be used for both avoiding and releasing tightness. Use them regularly to avoid or at least reduce the tension, and use them when some tension has crept in. Remember that tension and tightness are the enemy of high-quality study.
Stretches
When muscles are held statically (still) in one position for lengthy periods of time it encourages them to tighten, spasm and even “cramp”. Your body can handle stillness for a short time but will eventually will have had enough and start to complain.
Generally, stretches should be held steady for 10 to 15 seconds, and done 3 to 5 times each. They should be done frequently, rather than once per day.
Schedule Stretches Using “Pomodoro”- Memory Tip
In your study routine, consider using the “Pomodoro” System. Pomodoro just means “golden fruit” in Italian – but more usefully it suggests having 20-30 minute blocks of study, with a 5 minute break between each block. After several blocks, you take a longer break. I mention this because it is based on the “laws” of forgetting and remembering – one of which is that our ability to focus drops heavily after about 20 minutes. So, one of the most effective ways to study and review information is to set a timer for say 20 minutes, then stop, do stretches and relax, and be back at work 10 minutes later (at the 30 minute mark).
If you use this system, you can reduce the buildup of tension from being still for several hours straight, you will avoid the crash in mental focus crash that happens about 25 minutes, and you will be able to get far more done before you are “fried”. All you have to do is strictly follow the timer.
Here are some stretches to do during your breaks:
a) Side of Neck – trapezius
b) Side of neck- Levator Scapulae (sideways, forwards and twisted into armpit-on a diagonal)
c) Postural Pulling Shoulders back
d) Arching back over Chair backrest with hands behind head
e) Back arch or standing trunk extension
Other Helpful Tips For Optimal Study
- Stay hydrated. Drink water – even though you’re not physically active, we live in the tropics and your mind is elsewhere forgetting to hydrate. If you dehydrate you will get headaches which will lessen your ability to focus and concentrate.
- Have study breaks! Use your own version of the Pomodoro. Choose the timing that works best for you including study time, recovery time and number of study blocks before you have a longer break. Move around, go outside briefly, do some stretches, have a cool drink (water is best), then consciously RELAX ready to begin the next block on time.
- Eat properly Supply your body with good fuel and it will perform better. Snack regularly. A big meal will make you feel sluggish especially in the middle of the day. Avoid the false attraction of sweets, colas, and energy drinks – they will make you feel great for a short time but actually will cost more than they give.
- Make sure you get some reasonable rest and sleep. The body needs time to heal and recover. If we are tired we are less efficient and less sharp to retain
- The fitter you are through the term the better you will be able to cope with prolonged static postures required for study. It is too late to think of this at swotvac but remember this for next term!
Remember The Bigger Picture
Remember that if you do well with your exams it does open more doors allowing you more choice. But it is also true that if you do muck exams up and perform poorly – it is not the end of the world.
We have all done exams poorly and received marks worse than what we deserve. Many of today’s leaders, businessmen, tradespeople, success stories have experienced poor results. You will be ok!
It is a tough time in your school life, but plenty of others have been through this and many more will after you.
So right now just do your best. Use the time remaining as effectively as you can. Remember that your brain works best in RELAXED mode – so use relaxation tools strategically. Use stretches tactically to keep your muscle tension to a minimum
We wish you all the very best of luck and success.
Should any queries arise please don’t hesitate to make contact on 47282116 or admin@physioonross.com.au
Good luck with your exams.
Brett Cunningham and the team.
