Stretching brain breaks
Twelve gentle stretches for shoulders, necks, wrists and backs that have been sitting for too long. Good after a long stretch of writing, a long read-aloud or a long block at a screen. The stretches are slow, so nobody needs room to move.
Ready for a break?
12 cards in this deck. Press Draw, or the N key. Everyone does the move together.
Cards are drawn from a shuffled deck, so none repeats until all have been used.
Keys: N or → draw the next break · Space start or pause · R reset · M chime · F full screen
All 12 cards
Tall tree
Reach both arms up like branches and stretch as tall as you can. Wiggle your fingers like leaves, then bring your arms down slowly.
Standing: Rise onto your toes if that is comfortable, or keep your feet flat.
Seated: Reach up from your chair and sit tall as you stretch.
Rag doll
Let your head, arms and shoulders go floppy like a rag doll. Hang loose and sway a little, then slowly roll back up. Skip this one if you feel dizzy.
Standing: Fold forward from the hips with soft knees and your hands hanging down, then roll up slowly with your head last.
Seated: Lean forward from the hips and let your arms dangle by your knees, then sit back up slowly.
Window wipers
Stretch your arms out in front of you and sweep them left and right, like windshield wipers on a rainy day.
Standing: Keep your feet still and swing both arms together from side to side.
Seated: Sweep your arms side to side without twisting out of your chair, or use just one arm.
Yes, no, maybe
Nod your head slowly for yes. Turn it slowly from side to side for no. Tip your head to one side and then the other for maybe. Go slowly and stop if anything feels sore.
Standing: Stand tall with your shoulders relaxed and your feet planted.
Seated: Sit tall with your shoulders relaxed. If your neck does not move this way, use your eyes or your shoulders instead.
Shoulder circles
Lift your shoulders up toward your ears, roll them back and let them drop. Then roll them the other way.
Standing: Keep your arms loose at your sides while your shoulders do the work.
Seated: Keep your arms resting in your lap while your shoulders roll.
Piano hands
Stretch your fingers wide, then make a fist. Wiggle all ten fingers as if you are playing a fast song on a piano, then shake your hands out.
Standing: Hold your hands out in front of you while you play.
Seated: Play the piano silently on your lap or on your desk.
Tree in the wind
Be a tree with your arms up. Let the wind bend you slowly to the left, and then slowly to the right.
Standing: Lean from your waist and keep both feet in place.
Seated: Lean slowly to one side and then the other, with one arm reaching over your head.
Big squeeze
Wrap your arms around yourself and give a gentle squeeze. Then open your arms wide and breathe in. Squeeze and open three times.
Standing: Keep your feet planted and let your elbows stay close to your body.
Seated: Wrap your arms around yourself in your chair, or squeeze your own hands together if reaching is hard.
Taffy pull
Pretend you are holding a piece of sticky taffy. Pull it out as wide as your arms go, squish it back together and twist it. Stay inside your own bubble of space.
Standing: Pull the taffy in front of your chest, not out to the sides where a neighbor might be.
Seated: Pull the taffy in front of you, over your desk or your lap.
Toe circles
Lift one foot a little and draw a circle in the air with your toes. Switch feet. Wiggle your toes inside your shoes.
Standing: Hold the back of a chair or the edge of your desk for balance.
Seated: Lift one foot off the floor and make the circles, then the other. If your legs do not move that way, circle your wrists instead.
Giant yawn
Open your mouth wide in a big, silent yawn and stretch your arms out as you breathe in. Let it all out as you bring your arms down. Do it three times.
Standing: Stretch your arms out to the sides, keeping them within arm's reach of your own space.
Seated: Stretch your arms up and out from your chair.
Sunflower
Curl up small like a seed. Then slowly grow tall, open your arms and turn your face up like a sunflower reaching for the sun.
Standing: Start crouched a little with your knees soft, then grow tall. Skip the crouch if it hurts your knees.
Seated: Start rounded forward in your chair, then grow tall and open your arms.
How to use it
- Press Draw a break (or N). Each card is a slow stretch for shoulders, necks, wrists, backs or ankles.
- Read the card aloud and remind the class to go only as far as is comfortable, then press Start timer.
- Press Next break for another stretch, or Print to keep the twelve stretching cards by your desk.
Ideas for class
- Do a stretch after a long stretch of writing, when wrists and necks have been working.
- Pair “Piano hands” with handwriting or typing practice.
- Use “Giant yawn” as the last thing before a read-aloud.
- Ask students to tell you when a stretch feels too much. That is the skill the card is practicing.
- Try a different stretch in each transition for a day, and keep the ones the class asks for again.
Related
Questions
Should students stretch until it hurts?
No. Every stretch is meant to be gentle. Tell the class to stop if anything pinches or hurts and to do a smaller version instead.
What about a student who can't do a stretch the way the card says?
Each card has a seated version, and several name another body part to use if the first one doesn't suit. A student can also just breathe along while the others stretch.
Are neck stretches safe for every age?
The neck cards are slow tips and turns, not circles or drops. For very young children, choose the shoulder and arm stretches, and use your own judgment about your class.
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