ActiveWorkoutsA stretchologist says this 7-minute mobility routine boosts posture and eases stiffness – I put it to the testWhether you work from home or an office, this five-move sequence will leave you feeling more mobile and less tenseWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsA stretchologist says this 7-minute mobility routine boosts posture and eases stiffness – I put it to the testWhether you work from home or an office, this five-move sequence will leave you feeling more mobile and less tenseWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Whether you work from home or an office, this five-move sequence will leave you feeling more mobile and less tense
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Over the Christmas break my tight hips, stiff shoulders and sore lower practically vanished. How? Probably because I was up and about being active, rather than glued to my desk and hunched over my laptop.
Now, work is back in full swing and I’ve already succumbed to my old habits, sitting for hours on end with limited breaks, and I can already feel it taking its toll on my body. Particularly in the left side of my lower back.
Determined to make some positive changes for 2025, I reached out to Rachele Gilman, astretchologist, and co-founder of the luxury wellness retreatEat Move Sleep. Gilman is a specialist at helping people move their bodies effectively. She supplied me with five simple stretches designed to alleviate upper body tension (particularly in the shoulders and back) and improve my posture.
What’s better is it only took me seven minutes to complete all five movements, some of which I was even able to do whilst sitting in my chair, so there were no excuses for no being able to incorporate them into my lunch break. Here’s how I got on…
The doorway stretch
(Image credit: Future)
(Image credit: Future)
Rachele says this stretch is excellent for relieving any upper body tension, relaxing rounded shoulders (helping to reverse poor posture), and even eases built-up tension in the neck.
How I found it:I really appreciated the accessibility of this exercise, as all it requires is a doorway. I felt a deep stretch, more so across my shoulder than my chest, but this is probably because I hold a lot more tension here, and they felt instantly more relaxed afterwards. Also, make sure you externally rotate your body if you’re after a more intense stretch.
Try it yourself:
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
Seated twist stretch
(Image credit: Future)
(Image credit: Future)
Sitting at a desk all day often leaves your back feeling stiff and tight, and that’s exactly what this exercise aims to undo. “It releases spinal stiffness and improves rotational mobility,” says Rachele.
How I found it:I tried this move sitting on the floor and seated, and I can confirm I preferred the latter. This is because I found the chair offered a more sturdy base, meaning I could try a twist further into the stretch. Plus, you don’t have to leave your desk to do it, so it’s ideal for those who are guilty of staying at their desks all day. It definitely helped loosen my spine and I even got a few satisfying ‘clicks’ in my lower back too.
Try it yourself:
Standing hip circles
(Image credit: Future)
(Image credit: Future)
This movement is excellent for improving hip mobility as it rotates them in a circular motion, reducing stiffness and boosting flexibility. If you can perform it without holding onto anything, it can also aid balance too.
How I found it:I wasverygrateful for this movement, because my hips always get super tight sitting for 8-hours a day, which then kickstarts my lower back pain. Again, this move was so simple, yet effective, because it moved my hips through their full range of motion (the hip is a ball and socket joint that can move freely). I heard a lot of ‘crunch’ noises while rotating my leg externally (thankfully they were a little quieter rotating internally). Afterward, they felt far more mobile and less sore, result!
Try it yourself:
Hip flexor lunge
(Image credit: Future)
(Image credit: Future)
Also known as the ‘couch stretch’, “the hip flexor lunge helps release tension in the hips, as well as improving posture, reducing lower back pain and increasing stride length,” says Rachele.
How I found it:This is actually one of my favourite stretches that I regularly do at the gym. It’s an absolute dream for tight hips and gives the most incredibly satisfying stretch in the hip flexors and down the front of your quads. I’ll admit, I didn’t enjoy doing this on the hard wooden floor, so it’s best to make sure you have something soft beneath you! For an even deeper stretch, I like lifting my back foot off the floor and holding onto it with my hand but don’t worry if you can’t do this.
Try it yourself:
Windmills
(Image credit: Future)
(Image credit: Future)
This mobility move is also a great warm up drill, as it works multiple muscle groups, including the hips, spine and shoulders. “It encourages dynamic spine rotation and improves coordination,” says Rachele.
How I found it:This was probably my least favourite of the five movements, probably because it revealed the extremity of how stiff my body was after four hours of being sat at a screen. However, the more repetitions I did, the easier it became. I found it brilliant for my entire upper body and my shoulders and spine felt looser after just 10 reps. Looking up towards the hand of my raised arm also allowed me to rotate my spine further and get a deeper stretch across my shoulder, while opening my chest up more.
Try it yourself:
Don’t forget to check out these otherthree stretchesRachele says that everyone should be doing to improve their posture!
The ultimate full-body gym workout for beginners, according to a fitness expertWant to hit the gym to build strength and muscle, but don’t know where to start? This workout can help
Want to hit the gym to build strength and muscle, but don’t know where to start? This workout can help
Amazon upgrades Kindle Colorsoft already – new model addresses customer complaintsAmazon’s full-colour e-reader fixes a problem that was plaguing its display
Amazon’s full-colour e-reader fixes a problem that was plaguing its display
The ultimate full-body gym workout for beginners, according to a fitness expertWant to hit the gym to build strength and muscle, but don’t know where to start? This workout can help
Want to hit the gym to build strength and muscle, but don’t know where to start? This workout can help
You only need two dumbbells and this 30-minute workout to grow your glutes at home
Build bigger arms in just 30 minutes with this 5-move dumbbell-only workoutIt’ll leave the biceps and triceps popping!
It’ll leave the biceps and triceps popping!
6 running mistakes beginners should avoid, according to an expertIf you want to avoid injury and improve your performance
If you want to avoid injury and improve your performance
Skip the run — blast through calories with two dumbbells and this 20-minute HIIT workoutChris Hemsworth’s trainer, Luke Zocchi, brings you a workout that’ll leave you feeling fitter and stronger
Chris Hemsworth’s trainer, Luke Zocchi, brings you a workout that’ll leave you feeling fitter and stronger
10 essential biceps exercises to sculpt stronger, bigger armsTop-tier biceps exercises you should use for ultimate muscle gain
Top-tier biceps exercises you should use for ultimate muscle gain
Scrap long workouts — this 20-minute session helps build muscle and strength all overDon’t want to head to the gym either? You can do this workout from the comfort of your home
Don’t want to head to the gym either? You can do this workout from the comfort of your home
Forget long workouts – I tried Hugh Jackman’s trainer’s two-move full-body workoutIt left me feeling fitter and stronger, and all you need is a kettlebell
It left me feeling fitter and stronger, and all you need is a kettlebell
