Today we have a guest blog from teacher Mr Damian Chandler, who prior to teaching, worked as a physiotherapist!

As we continue with online classes, it’s important to remember that not only does your mind have to adapt to a new way of learning, your body needs to adjust too. Being at home means you miss out on physical activity such as walking between classrooms, moving during recess and lunch, and participating in school sports. Instead, you’re spending more time sitting over an iPad or laptop at a table at home. You may even be twisted awkwardly on the couch or sitting up in bed!

Ask yourself if you’ve noticed any niggling back pain, a stiff neck, headaches and/or other symptoms that you don’t usually experience.

Don’t panic – these are normal responses to the new loads being placed on our bodies and are not signs of damage or injury. But there are ways to help take care of yourself when learning at home.

Posture

Here are some ways to adapt your home furniture to encourage good posture.

• Choose a main working area that resembles a school desk – whether that be at a table in your bedroom, dining room or kitchen

• Try to keep a neutral back position and your feet on the floor

• Prop up your device so you are not hunching over an iPad

• If using a laptop, make sure it is at a height where you can comfortably view without tilting your neck, and remember to keep your forearms supported

• If possible, have another area available with a bench/table and chair at a different height or create a ‘standing desk’ where you can have your device at eye level while standing (e.g. prop up your iPad with a box)

• Move between the spaces as needed – if you start feeling a bit of a niggle or ache, change your position

• Perhaps even lay down on your tummy for a bit (good to reverse the slouch in your back and stretch out your hip flexors)

Everyone’s body is different, so find what works for you.

Movement

Our bodies are designed to move, and it is lack of movement that is causing pain and discomfort. While changing positions regularly will help, you can also bring in movement while you are sitting or standing. Think of the warm-ups and warm-downs you would do in a PE lesson at school:

• Neck rolls

• Shoulder rolls

• Arm stretches

• Pelvic tilts

• Squats

• Glute stretches

• Holding onto the back of the chair to help you lunge, extend your thoracic, balance on one leg, or deepen a stretch

 Incidental movement is also useful:

• You need to stay hydrated so either have a small drink bottle with you that needs regular filling or walk to the kitchen every time you need a drink

• If you have AirPods or wireless headphones, you don’t need to be sitting all the time – get up and walk around while your teacher is talking (not sure if we trust students to do this??)

• Use recess and lunch to spend time away from your device

If you feel you need a reminder to move, set one on your phone or iPad (make sure it’s not during class time!).

Mr Damian Chandler

Exercise

Although you still have PE classes, it’s still a good time to think of your exercise routine:

• Home gym – your family may have gym equipment for you to use at home. There are plenty of free online resources and apps to assist you with workouts.

• Yoga – a great option for mobility, strength, balance and mindfulness. Again, there are a lot of resources online.

• Dance – come up with your own playlist so you can dance during your downtime!

• Go for a walk outside (if leaving your home, remember it’s a maximum of 2 people and keep socially distanced), ride your bike, or swim in your backyard pool

Take care of your body so it’s in great shape for when we all return to regular classes at school.

*Disclaimer – Information is general advice and is not a substitute for professional medical advice, diagnosis or treatment and should not be treated as such.