Moves to Stay Limber Throughout the School Day

Heading back to school after summer break requires some adjustments to daily routines for children with juvenile arthritis (JA). Mornings can be especially tough on stiff joints that were mostly sedentary throughout the night. And new sleep schedules can create additional challenges for young “sleepy-heads.” Moving more throughout the day can help.

Movement is the key to loosening up tight joints, says Maureen McDonough, PT, DPT, senior physical therapist at NYU Langone’s Rusk Rehabilitation. “Motion is lotion for your joints. The more you move, the more you lubricate the joint surfaces. When we’re sleeping, we move a little, maybe once every two to three hours, but it’s not enough motion to facilitate movement within the joint itself.”

She suggests students with JA start the day with some gentle stretches to increase blood flow to joints. Stretch the back by pulling one or both knees into the chest. Limber up knees by bending and straightening them. Rock both knees from side-to-side to work kinks out of hips.

Don’t move past the point of comfort while stretching and gradually increase the depth of a stretch throughout stretching sessions and over time. “Listen to your body,” McDonough advises. “If it hurts you to move there, back out of it.”

By treating themselves to brief, gentle moves throughout the day, children, teens and young adults with JA can help invigorate their bodies and relax their minds, and do wonders for joint mobility and stress reduction, all while burning a few calories during the school day. If needed, talk to teachers beforehand to explain — and get permission — for students’ need to get out of their seats to stretch and move during classes. The Teacher’s Guide to Juvenile Arthritis provides a useful resource for teachers to help students with JA succeed to the best of their ability. A note from their doctor prescribing the need to move more during classes can help, too.

Here are a few refreshing moves they can incorporate throughout their busy school days.

Before they get out of bed . . . Calf Stretch

• Lying on back with knees straight, legs extended.
• Point toes on both feet toward nose.
• Hold 10 to 15 seconds and relax. Repeat five times.

Why: This move stretches muscles that have tightened in the night. A bonus: It’s an instant cure for Charlie horses, too.

During their morning shower . . . Triceps stretch

• Lift right arm and reach across the back of neck to left shoulder blade.
• With elbow pointed toward ceiling, gently move left hand down back as far as possible. Use right hand to gently push down left elbow.
• Hold 10 to 15 seconds. Repeat with opposite arm and hand.

Why: The warmth of the water makes it easier to stretch tight triceps, which, will make it easier to reach and dry those hard-to-reach places after showering.

Waiting for the bus or standing in the lunch line . . . Side leg lifts

• Stand up straight, holding onto to something for balance.
• Raise one leg out to the side with straight knee.
• Hold to count of two, 10 times. Repeat with opposite leg.

Why: Does double-duty; strengthens the buttock muscles and improves balance – both benefits for doing moving from class to class.

During recess or class (with the teacher’s permission, of course) . . . Quarter wall slide

• Stand straight with back to a wall, heels about 3 inches from wall.
• With back against the wall, slide down until legs and body are at 135-degree angle (half-way to a right angle).
• Hold to count of two, then return to standing. Repeat 10 times.

Why: Sitting at a school desk all day can weaken thigh and buttocks muscles. This move not only strengthens and tones, but also promotes circulation and reduces stiffness.

Mid-afternoon study move . . . Modified sun salutation

• Stand straight with both feet touching.
• Raise arms upward. Take deep breath in and slowly extend back a bit.
• Exhale while slowly bending forward, as if bowing.
• Return to standing position. Repeat 3 times.

Why: Mid-afternoon is slump time. This simple yoga move can get blood circulating and be invigorating.

Before bedtime . . . Single knee to chest

• Lying on back, bring one knee toward chest.
• Hold 10 to 15 seconds. Repeat 3 times.
• Repeat with other leg.

Why: This exercise – which can be done lying on the floor, the couch or bed – helps relax a tense back for a restful night’s sleep after a busy school day.