Fitness experts reveal the eight stretches you should do to improve your posture

Did you dismantle the DIY study you made in the first lockdown and get rid of the desk chair that was always in the way? If so you’re not alone.

As Britons are told to work from home again in order to stem the spread of the Omicron variant, many are left completing their jobs from uncomfortable work stations – from the couch to the dining room table.

But fortunately there are some stretches that you can do at home to help avoid sore backs caused by hours spent slouched over the laptop.

Rachael Penrose, from F45 Training and Helen Faliveno, a yoga instructor at FLY LDN, both based in London, revealed eight daily stretches to improve your posture and prevent back pain.  

Here, the experts recommend to FEMAIL eight positions that should be carefully adopted to maintain a good posture, with rotational movements as well as stretches that lengthen out the body. 

However, it should be noted that not all the postures are suitable for everybody, with an expert from FLY LDN previously explaining that if you are pre or post-natal, new to yoga or exercise, or suspect you may be carrying an injury, you should seek medical advice before doing exercise.

Thoracic Twist

Rachael Penrose, Trainer at F45 Training (www.f45training.co.uk), said: ‘This rotational movement will help release spinal tension caused by sitting or slumping in a chair for an extended period of time. 

‘Start by drawing your knee in towards your chest, then gently and without force, rotate through the body allowing gravity to take your leg across your body, keeping your shoulders on the ground and taking your gaze back in the opposite direction. 

‘This movement can be done either laying down or seated.’ 

Reclined Shoelace Stretch 

Helen Faliveno (@wellwithhels), Yoga Instructor at Low Impact Training Studio, FLY LDN (www.flyldn.co.uk), explained: ‘While lying on your back, cross the legs over and hold onto the ankles or feet to gently pull deeper into the stretch. 

‘The lower back is fully supported by the floor in the pose, allowing it to release and relax. Hold for 8-10 breaths and repeat with opposite leg on top.’

Deep Squat 

‘Taking the feet a little wider than hip width apart, turn the toes out and sit low. You can take a couple of pillows to sit on, to further chill out in this pose,’ said the fitness expert.

‘Focus on relaxing the glute muscles and lower back area to help release and create space. 

‘Slowly move from side to side to encourage more hip opening. Hold for 8-10 breaths or longer if using pillows.

Seal Stretch 

Helen said: ‘From a lying position, take the feet wide apart and firstly come up onto the forearms for a gentle back bend.

‘For a deeper stretch, straighten the arms and lift the torso higher. Move slowly into this one and breathe freely. Hold for 8-10 breaths and counterpose with a Child’s Pose.’ 

Explaining the Child’s Pose, Rachael said: ‘A great recovery position that helps to open up the chest and hips is the Child’s Pose. 

‘Make sure your knees are apart, feet together, you are sitting your weight on your heels as you stretch your arms out in front of you, opening up through the front of your body.’ 

Glute Stretch

‘Again, this stretch can be done either seated or laying down. A laying figure stretch supports your back and neck while if seated, be cautious of sitting upright with a flat back,’ said the expert. 

‘Put one ankle over the opposite knee, turning the top leg out, and gently drawing your legs towards your body. You should feel a release through your hips and into your lower back.’

Seated Hamstring Stretch 

‘If accessible, stretch both legs out and hold onto your calves, ankles or feet, flattening out through your lower back and feeling the release through your hamstrings,’ said Rachael.

‘If flexibility is not your strong suit, bend your knees slightly to release tension but still focus on flattening out through your lower back. 

‘When we stay seated for hours on end our hamstrings can easily seize up, causing tension in our lower back.’

Knee Hugs 

Again starting on the floor, with your back against it, this exercise helps to improve your posture, according to the experts.

Helen explained: ‘Bringing the knee up towards the chest or arm pit area, gently hug close to feel a release into the side of the lumbar spine. Hold for 8-10 breaths and repeat with the opposite leg.’ 

Chest and Shoulder Stretch

Rachael explained: ‘Seated or standing, this stretch is super important to help counteract rounded shoulders when sitting at a computer all day. 

‘Clasping your hands behind your back, roll your shoulders back and down as you open up your chest, taking your gaze to the ceiling. 

‘To progress this stretch further, you may want to hinge through the hips and let your hands fall over your head for an increased stretch.’

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