Being based in Central London means nearly all of my clients are office based. Most clients will come to me with poor posture due to sitting all day looking at a computer screen.

Now add to the fact that many leave the office and then spend their commute home and when they get in looking at their phones or tablets is making it worse.

Doing various back exercises in the gym will help counter balance this by improving the muscle strength creating better posture but doing gym work will only do so much. Which is why I always recommend that you stretch as much as possible.

Below are some really basic but affect stretches:



Seated Glute Stretch

Sit on a chair; bring one ankle up onto the knee of your other leg. Lean forward, keeping your back straight, and you should immediately feel the stretch in the gluteus maximus. Hold for 16 seconds. Continue forward as far as you can comfortably go, pushing gently on the top knee with your hand. Hold for 30 seconds, then switch sides.



Upper Trapezius Stretch

Sitting up straight, with your feet flat and shoulders back, grab onto the bottom of your chair with your right hand. Then slowly tilt your head sideways, bringing your left ear toward your left shoulder until you feel a gentle stretch along the right side of your neck and shoulder. Hold for 10 to 15 seconds; repeat on the opposite side. Do this stretch a few times a day to help prevent a strain from starting in the first place.




Seated lower back rotation

Sit on a chair with your body at right angles to the back of the chair so the left side of your pelvis and thigh are in contact with the back of the chair. The seat should be horizontal so that you can keep a straight spine and it should be at a suitable height off the ground so that the soles of your feet are flat on the floor – alternatively place your feet on two blocks or books. Rotate your head, neck, shoulders and spine to the left so that you face the back of the chair. Grasp the back of the chair with both hands.




Seated Hamstring Stretch

If you are short on time, you can stretch both hamstrings at once. Turn your chair to either side so you’re clear of your desk, and move your butt to the edge of the chair. Stretch your legs out straight and place your heels on the floor. Place your hands on top of your thighs or behind your knees, depending on your comfort level, and lean your torso forward to stretch your hamstrings. Hold the stretch for several seconds, then relax and repeat.