With exam season underway, students from schools, colleges, and universities around the UK are likely feeling the pressure. According to a SaveMyExams’ 2024 exam anxiety survey, nearly 46% of students report experiencing physical symptoms of stress. What’s more, research shows that upper back, neck and wrist pain are prevalent among final-year university students, often due to poor posture and device overuse.

To help support students manage stress and pain during the current exam season, Marcus Rayfield, personal trainer and Assistant Manager at PureGym Manchester, has developed a series of quick, beginner-friendly, and equipment-free workouts that slot seamlessly into busy revision schedules, to support students' bodies and minds – all it takes is five minutes.

7 mini 5-minute fitness routines to help with back pain and wrist problems

“A few minutes of movement can help release tension, improve your posture, and even prevent those dreaded wrist cramps during exams,” says PureGym PT Marcus Rayfield.

Exercises like wall angels and superman holds are brilliant for opening up the shoulders and strengthening the back - especially after hours hunched over a desk. For your hands, try finger taps or grip squeezes to improve dexterity and reduce fatigue.

Quick Workout Routine to Improve Posture

Wall Angels – Slide arms up and down against a wall to open up tight shoulders.

Superman Holds – Lift arms and legs while lying down to strengthen your back.

Resistance Band Rows – Pull a band towards you to work your upper back muscles.

Glute Bridges – Lift hips off the floor to support your lower back and core.

Exercises to Help Wrist and Hand Strength

Wrist Curls – Flex and extend your wrist holding a light object to build strength.

Finger Taps – Rapidly tap each fingertip to your thumb to improve dexterity.

Grip Squeezes – Squeeze a stress ball or rolled sock to boost grip and hand endurance.


6 5-minute stretches to help alleviate pain in back and wrist from revising

“Stretching is just as important as strength,” Marcus insists. “A few cat-cow stretches or wrist flexor stretches throughout the day can ease pain, improve blood flow, and help you stay more comfortable for longer revision sessions.”

Stretches to Improve Back Pain

Cat-Cow Stretch – Arch and dip your spine to loosen up a stiff back.

Child’s Pose – Stretch your lower back and shoulders while resting on the floor.

Seated Spinal Twist – Gently twist your torso to ease tension in your spine.

Stretches to Improve Wrist and Hand Pain

Wrist Flexor – Pull fingers back with palm up to stretch the underside of the wrist.

Wrist Extensor – Pull fingers back with palm down to stretch the top of the wrist.

Prayer Stretch – Press palms together & lower hands to stretch wrists & forearms.

Other wellness tips from Marcus to prevent students from crashing during exam season:

Marcus also highlights the importance of sleep and a good diet during a busy revision period:
“Sleep, hydration, and nutrition are your secret weapons during exams. Aim for 7–9 hours of rest, snack smart with a mix of protein and carbs (wholegrain toast with peanut butter is my go-to), and don’t forget to move - even a 5-minute break outside can help re-energise your brain.”

“Remember to stay hydrated and be mindful with caffeine,” he adds. “Water is essential, and if you’re relying on coffee, try to cut it off by mid-afternoon to avoid crashes later.”