5 tips to improve your posture if you’ve been sitting at your desk all day

Have you ever noticed your body feels stiff after sitting down most of the day? You’re not alone. These 5 stretches will help you release tension in those places that tend to ache after a long day of sitting. You’ll stretch your back by moving your spine in all directions, mobilise your hip joints, and get circulation moving through the legs. This routine doesn’t take long to do, and will easily fit into a busy schedule that you can practice daily.

• Flexion & extension

Either standing or seated, interlace your hands behind your head, cradling your head in your hands. Draw your elbows back, lift your chest and look up. Hold here for 5 breaths. Then draw your elbows together in front of you as you round your spine and drop your chin towards your chest. Hold here for 5 breaths.

• Spinal Twist

From a tabletop position (on your hands and knees), thread your right arm underneath the left arm, taking your right ear and shoulder to the ground. Then, lift your left arm up and wrap it behind your back.

Hold this position for 5 breaths, and then repeat on the other side. 

• Hip Circles

From a tabletop position, lift your right knee off the ground. Then, isolating the movement in your right hip, draw big circles with your right knee.

• Low lunge with side bend

Bring yourself to a low lunge position with your right foot forward and your left knee on the ground. Lift your arms overhead and grab hold of your left wrist with your right index and middle finger. Gently pull your left arm upwards, and bend to the right. You should feel a stretch down the left side of your rib cage. 

Hold for 5 breaths, and then repeat on the other side.

Option: make this more challenging by lifting your back knee to turn this into a high lunge.

• Legs up the wall

Bring yourself over to a wall. Lie on your back with your legs up, resting against the wall. Relax here and stay here for 10 breaths. If you’re comfortable and enjoy this posture, you can rest here for several, up to 10 minutes.

As a always, stay fit, happy and healthy!