May 25, 2017, by Kate Rothery

Ten 1-minute exercises to boost your revision

We know how intense exam period can be and it can seem impossible to get any time away from the books. But even a short burst of physical activity can really boost your productivity and brain function.

The team at the Sports Injury Clinic, based at the new David Ross Sports Village, are experts in helping you stay at your physical best, from treating injuries to soothing tired muscles with a sports massage.

Our physiotherapists have put together ten exercises that you can easily do when revising or at work – each takes less than a minute, why not give them a try?

Please note: if you experience any pain when completing the below exercises, you should stop immediately.

1. In an upright seated position: gently tilt your head sideways while facing forward; right ear to right shoulder. Hold for 10 seconds and repeat on the left side. Total 3 sets of 10 seconds each side.
2. In an upright seated position: gently rotate your head towards your right shoulder. Hold for 10 seconds and repeat on the left side.  Total 3 sets of 10 seconds each side.
3. In an upright seated position: gently roll both shoulders backwards in a circular motion for 10 seconds and repeat rolling shoulders forward. Total 3 sets of 10 seconds each side.
4. In an upright seated position: cross your arms in front of you placing your hands on your shoulders. Gently rotate your upper body to the right and hold for 10 seconds and repeat rotating to the left. Total 3 sets of 10 seconds each side.
5. In an upright seated position: place both arms directly above your head and clasp your hands together. Tilt your body to the right side and hold for 10 seconds. Return to centre, before repeating on your left side. Total 3 sets of 10 seconds each side.
6. Stand with your feet shoulder width apart and place your hands on your hips. Gently rotate your hips in a circular motion. Make 10 rotations to the right and 10 rotations to your left. Total 3 sets of 10 each side.
7. Stand upright: use a chair or the wall for stability. Take your right ankle in your right hand and gently bend your knee pulling your heel to your buttocks, hold for 10 seconds and repeat on the left side. Total 3 sets of 10 seconds each side.
8. Standing upright: place both hands on a chair or the wall for stability. Step back with your right leg, making sure that your right heel is touching the floor plus your right knee is straight. Gently lean forward to stretch your right calf muscle for 10 seconds and repeat on the left side. Total 3 sets of 10 seconds each side.
9. Sit on the floor with your back against the wall. Keep your right leg straight whilst bending your left knee. Gently lean forward reaching with both hands towards your right toes to stretch your right hamstring for 10 seconds. Repeat on the left side. Total 3 sets of 10 seconds each side.
10. Lay down on your back on the floor. Bring your right knee to your chest while your left leg stays straight on the floor. With both hands gently pull your right knee to your chest holding for 10 seconds. Repeat on the left side. Total 3 sets of 10 seconds.

Based at the new David Ross Sports Village, the Sports Injury Clinic is open to all members of the public and University local community. Discounts are available for UoN sports and fitness members and appointments with our undergraduate physiotherapists.

For more information, or to book an appointment visit www.nottingham.ac.uk/sport/sportsinjuryclinic.

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