Between-Games Break: A Release Routine for Gamers
A short release routine for students who spend hours gaming or on screens: wrists, thumbs, neck, back and eyes. Students learn it in class and set a reminder to use it at home between games.
How to play
- Quick discussion: how many hours in a row students game or study on a screen and what aches show up (1 min).
- Wrists and fingers: wrist extension and flexion with the arm straight, finger spreads and a thumb stretch toward the pinky, 20 s each (2 min).
- Neck and back: chin tucks ("double chin") 8 times, upper-back extension with hands behind the head, and a standing chest opener (2 min).
- Eyes and legs: look at a far point out the window for 20 seconds and walk around the room or do heel raises for 1 minute (1 min).
- Each student sets a reminder on their planner or phone to do the routine every 45-60 minutes of screen time (1 min).
Rules
- All movements are slow and pain-free.
- Work standing by the desk or seated on the front edge of the chair, never tipping it back.
- Keep an aisle clear in the classroom for walking.
- Anyone with ongoing wrist discomfort says so, so they can be referred to a professional.
Variations
Easier
Cut it to three exercises: wrists, neck and looking far away.
Standard
Full five-block routine with a reminder set.
Harder
In pairs, create a 2-minute version for an esports tournament with breaks between matches.
Adaptations
- Wheelchair users: replace the leg part with shoulder shrugs and arm push-ups on the armrests.
- Visual impairment: replace the far gaze with closing the eyes and relaxing the jaw for 20 seconds.
- Autism: provide the routine printed with picture cards to use at home.
Learning goals
- Learn how long screen use affects the body.
- Learn a short release routine they can use at home.
- Build habits that break up sedentary time.
Teacher tip
Use it in classroom lessons or on rainy days. Avoid judging video games: the message is to break up sitting time, not to stop playing.
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