I am sure all of us at William and Mary can relate to the trials and tribulations associated with midterms. We all sleep a little less, stress a little more and most of all take each day one at a time.It is possible, however, to fight off those midterm blues by pulling yourselves away from your computers and books for a break at least once a day. One of the best ways to relieve stress is through exercise or meditation. Here are four quick exercises that you can do at home, at the gym, or even at your desk to give you break (even if it is just for a minute)…
1. Trunk Twists
This exercise is a great way to alleviate tension in your back especially if you have been sitting a long time. This exercise will release all the muscles in your back from an upright locked position. Trunk Twists can be done sitting down or standing up. I would suggest doing them standing up to maximize your stretch. Place your hands at either side of your hips. Turn in a controlled motion rotating towards your left hand side and look behind you. Keep your feet flat and your hips forward. Repeat with your right hand side. Continue this motion for about 5 minutes or until you have done about 30 twist on each side.
2. Just breathe.
Place one hand on your forehead and one hand on the back of your neck (placing your hands on these two places allows you to contact all of the emotional pressure points on your head) Breath in deeply through your nose and exhale slowly our through your mouth. Repeat three times, switch hands and repeat again.
3. Move those arms.
Stress responses builds initially in your head and moves down through your body. The Trapezius muscle (which runs from your neck to the top of your shoulders) has a nerve that runs directly from the brain to this muscle – so when you are stressed these areas are aggravated first. Relive this area with this exercise; start with both arms fully stretched out on both sides parallel to the ground with your palms up. Have your palms up and your forearms should be facing the ceiling. Rotate your hands and shoulders back completely so your palm rotates to face the ceiling (while rotated). Your ending position should be your starting position after you have fully rotated and unrotated your shoulders. Repeat five times.
4. Meditate
Meditation is one of the best ways to relieve stress and can be done -anywhere! You could even stop and take a five minute mediation break right…now. Imagine any scene or place that brings out your inner relaxation should be your focus. Visualizing is a great way to get away from the task you are working on and give yourself a break.