Boost concentration power, fight stress & writer’s cramp; Hatha Yoga can increase writing speed, good posture can improve brain power

Examination is a stressful time for students as well as their parents. While everyone aims and prepares for the best score possible, many students feel disheartened because they miss out on writing to the best of their abilities. Almost every third student complains of pain in hand while writing for 3 hours during examination, as seen in observational studies.

Since board examinations are essential and this is time when students can shine to the best of their abilities, here is how they can fight pain in hand and boost their concentration.

Physiotherapist Shweta Dhamani Keswani with experience of handling similar cases in India as well as USA, answers some of the common questions to help students during exams.

Ques: How can students increase their concentration power with right posture?

Shweta: A good posture is one in which all the vertebras of spinal column are in perfect alignment with each other, maintaining natural curves of the spine. When such a posture is assumed, the body is relaxed, there is better blood circulation to the brain and no extra muscle work is needed to maintain the alignment. This keeps muscle fatigue, neck and back pain and headaches away from the child. Thus child will be able to concentrate on his or her subject matter more. 

To assume good posture,

-          one must provide foot stool to ensure feet well rested on a firm surface,

-          lower back support to maintain a good lumbar curvature,

-          chair and table height adjustment so that elbow makes a perfect 90 degree angle and is well supported on the chair/table

-          chair close to the table so that child does not have to reach too much to access study materials

-          reading material should placed at eye-level height to avoid strain on the eyes and neck

Some literature suggests Vajrasana to be very effective in improving concentration.

Ques: What is your suggestion for dealing with examination stress?

Shweta: Regular movement/ exercise/ dance breaks can be very effective in reducing stress and improving brain’s cognitive function, memory and concentration.

Ques: What to do if a child is fidgeting while preparing for exams?

Shweta: It is suggested that if you find a child fidgeting, which is a sign of poor concentration, while studying at home or in class-room, a movement break becomes a better strategy to stop fidgeting, instead of asking the child to simply stop fidgeting.

Regular exercises and games are found to be very effective in improving cognitive functions of the brain. Various studies have concluded that exercises release endorphins, serotonin and dopamine in the brain which in turn is found to improve memory, creating a happier and healthier mood and releasing tension. A study done by Wayne State University, Detroit, USA found that a single session of Hatha Yoga significantly improved a person’s speed and accuracy when tested on memory and concentration.

Ques: Please suggest some exercises to increase strength of students for writing faster in exams

Shweta: Writing is a complex activity where along with dexterity of hand, strength of proximal muscle groups at trunk and shoulder plays a very significant role. It is said that distal mobility comes from proximal stability, meaning improved writing will come from better trunk posture and scapular and shoulder strength.

Common exercises that can be done to improve trunk posture and scapular and shoulder strength are

-          Surya-namaskar, Plank and reverse plank- improves overall core and upper limb strength

-          Bhujangasan- keeps the spine flexible allowing upper limb muscles to function optimally

-          Neck, shoulder, arm and forearm stretches- to facilitate good blood circulation in these areas and reduce fatigue.

Ques: Are there some quick exercises to stay healthy during exams?

Shweta:

-          Trataka- strengthen eye muscles, improves vision and concentration

-          Vajrasana- calms the nervous system, helps in digestion and enhances concentration and will power.

-          Pranayam- nadi-shodhan and bhramri in particular- reduces stress, provides mental calmness and improves concentration.

-          Bhujangasan/ standing back bending- to allow lumbar spine to extend and reduce lower back pain which can occur as a result of long duration of sitting.

-          High Intensity Interval Training, running, dancing, walking etc. to increase release of endorphins and oxygenation of the brain

-          Neck, shoulder, arm and forearm stretches to improve blood circulation and to stretch these muscles.