Gamers often spend long hours in still positions, engaged in virtual worlds. While our focus is on conquering quests and achieving high scores, it's crucial to remember that our bodies need attention, too. Incorporating stretching and exercise into our gaming routine offers numerous benefits. If you are a teacher looking to incorporate more physical activity into your esports activities or a gamer yourself, we've got you covered!

Why Gamers and Esports Players Need to Stretch

There are multiple health problems esports athletes and gamers could experience. When we examine the scene where someone is playing video games, we can detect the possible problem areas. This can be posture in a gaming chair, screen exposure and repetitive motions with the hands. These may cause dry eyes, muscle pain, carpal tunnel syndrome, and so on.

When we look at the data, most professional players perform an average of 10 moves per second or up to 600 moves per minute. This repetitive motion takes its toll on the body. It can create a “Gamer Neck” or “Nintendo neck.” This refers to the pain in the neck caused by looking down and bad posture while playing video games.  It can also lead to back and back pain experienced by 42% of esports athletes.

Benefits of Stretching for Gamers

Adding stretching to your gaming routine offers numerous benefits:

• Reduces Muscle Tension and Stiffness - Prolonged sitting can lead to tight muscles, causing discomfort and even pain. Stretching helps release tension and maintain flexibility.

• Improves Blood Circulation - Moving our bodies helps stimulate blood flow, delivering oxygen and nutrients to our muscles and increasing energy levels.

• Enhances Focus and Reaction Time - Physical activity has been shown to improve brain function, leading to increased alertness and quicker reactions in-game.

• Improved Performance - Regular stretching can enhance flexibility and coordination, giving you a competitive edge.

• Reduced Risk of Injuries - Stretching helps prevent muscle imbalances and reduces the risk of strains and sprains.

• Increased Energy and Focus - Moving your body and increasing blood circulation can boost energy levels and concentration.

• Relief from Aches and Pains - Stretching can alleviate common gaming-related discomfort, such as neck and back pain.

Does Physical Activity Affect In-Game Performance?

Yes, it does! Based on studies, it is safe to say that physical activity leads to better in-game performance.

A study conducted on LoL players found that exercising leads to a better in-game performance. Another study found that higher-ranking esports players were more physically active, and the top 10% of the players were more active than the bottom 90% of players.

How Often Should Gamers Stretch?

Stretching doesn’t have to disrupt your gaming flow. Here’s a simple guide:

• Before Gaming: Stretch for 5-10 minutes to warm up your muscles.

• During Sessions: Take 1-2 minute stretch breaks every hour to stay loose.

• After Gaming: Stretch again to cool down and release tension.

Incorporating these short routines can make a big difference in how you feel and play.

Free Printable Stretch Routine for Gamers

As gamers ourselves, we understand the importance of optimizing our gameplay and taking care of our physical and mental well-being. That's why we've put together a free printable stretch routine to help you incorporate movement and exercise into your gaming sessions.

Our routine includes simple stretches that can be done in between games or during loading screens, making it convenient for even the busiest gamers and school routines. Each stretch is designed to target specific areas of your body: neck and shoulder, wrist and hand, and back stretch. If you are an educator interested in incorporating esports into the curriculum, let us help you!

Let's level up together and embrace a healthier gaming lifestyle. Happy gaming and happy stretching!

Download your free printable stretch routine below! ⬇️