Academic Research & Writing Bootcamp

Looking for a break from sessions during the bootcamp? Check out these other spaces in Randall and Discovery Halls:

Feeling stiff?

These seated stretches are designed to help you release tension and get stiff muscles moving as needed throughout the Bootcamp. These need not be completed in order and you can choose which stretches you would like to engage in – you know your own body and what it needs best! Please feel welcome to skip, modify, or repeat exercises.

Although these stretches should be gentle, participating in physical activity can come with risks, especially if you have pre-existing health conditions, injuries, or concerns. Ensure you have a safe, clear space to move and listen to your body during the exercises. Stop immediately if you experience pain, dizziness, or discomfort. Your health and safety are your responsibility, so please proceed with care. These stretches should feel productive and relaxing!

If possible, start each stretch by sitting straight in your chair with your feet flat on the floor. Focus on deep breathing as you stretch.

Neck Stretch

1. Reach your left hand to grip under the left side of your chair, pulling your left shoulder down away from your ear.

2. Tilt your head so your right ear is toward your right shoulder and you feel a gentle stretch along the left side of your neck.

3. Hold for 30 seconds, then repeat on the other side.

Shoulder Rolls

1. Roll your shoulders in a circle, coming forward, then up to your ears, and finally pulling your shoulders down and back.
2. Complete 10 circles, then repeat on the other side.

Neck & Upper Back Stretch

1. Interlace your fingers behind your head.
2. Gently tilt your chin toward your chest until you feel a gentle stretch along the back of your neck.
3. Hold for 30 seconds.
4. Bring your elbows toward each other and round through your upper back until you feel a gentle stretch through your upper back.
5. Hold for 30 seconds.

Side Body Stretch

1. Extending your arms overhead, grab your left wrist with your right hand.
2. Gently lean to the right until you feel a gentle stretch along the left side of your torso.
3. Hold for 30 seconds, then repeat on the other side.

Spinal Twist

1. Reach your left hand across your lap, reaching for your right leg or the right side of the seat of your chair, whichever is most accessible to you.
2. Reach your right arm to the back of your chair, pressing gently into the chair as you twist your torso to the right until you feel a gentle stretch in your back.
3. Hold for 30 seconds, then repeat on the other side.

Upper Arm Stretch & Wrist Circles

1. Stretch your left arm across your chest, keeping the arm straight and the shoulder down away from your ear.
2. Use your right arm to gently press the outside of your left arm, bringing it toward your chest.
3. Rotate your left wrist in circles 10 times in each direction.
4. Repeat on the other side.

Wrist & Finger Stretch

1. Extend your left arm straight out from your shoulder in front of you.
2. Extend your wrist so your fingers point toward the floor.
3. Place your right hand over your left hand and gently press your hand back toward you to stretch.
4. Hold for 30 seconds, then release your right hand.
5. Extend your left arm straight out from your shoulder in front of you.
6. Flex your wrist so your fingers point toward the ceiling.
7. Place your right hand on your left palm and gently press your hand back toward you to stretch.
8. Hold for 30 seconds, then repeat on the other side.

Figure 4 Stretch

1. Cross your left leg over your right leg, so your left ankle is roughly above your right knee and your left knee is pointed out to the left (a “figure 4” shape).
2. Place your right hand on your left ankle and your left hand above your left knee.
3. Gently lean your torso forward until you feel a stretch in your left hip.
4. Hold for 30 seconds, then repeat on the other side.

Hamstring Stretch

1. Extend your left leg straight out in front of you, keeping your heel on the ground. Let your ankle remain neutral, avoiding flexing your foot.
2. With your back flat, lean your torso forward and reach your hands toward your left foot. Reach only until you feel a gentle stretch along the back of your left thigh.
3. Hold for 30 seconds, then repeat on the other side.