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Two Simple, Essential ‘Work From Home’ Stretches For Your Spine

Updated: Jan 28

that can be completed on your next conference cal!


If you’re anything like me, you’ll have experienced many behavioural changes during the past year. Ten months on from the beginning of the pandemic, offices remain empty and many of us are forced to work from home.


It was only this week I noticed an interesting article from Tim Wallace in the Telegraph, suggesting as many of a quarter of us will end up working from home for good!


“By and large, this massive forced experiment in home-working has been very successful. Sectors have been able to maintain quite a high degree of effectiveness operating from home,” said Ian Stewart, chief economist at Deloitte.”


Effective, Efficient Work from Home Stretches

There are certainly many benefits (no more commute!) but the change in daily routine has kept many of us from returning to our established health and fitness workouts.


It’s easy to forget just how much you moved before lockdown struck, commuting alone got you up and out of the house. These days, the only form of exercise might be talking the dog for a walk. Not only that, we’re working on laptops, crouched over dining room tables, perched on sofas or teetering on kitchen chairs.


Several of my clients have already reported an increase in lower-back pain. We’ve sat for extended periods of time, and perhaps not using the most comfortable chairs, either.


To counter these fitness challenges, I’ve come up with three simple, effective lower back strengthening exercises that will fit with your newly established way of life. Do that each day if you can, they’re convenient enough to be done on your next Conference Call. They can relieve - or even prevent - pain in the lower back area and help with conditions such as Piriformis Syndrome and Sciatica. Always consult your GP/physician before beginning any exercise program. The following information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with exercise, stop immediately and consult your healthcare provider.


My Solution


Neck Tension Release

How to do it:

  1. Ideal for anyone that’s been at a desk all day. Ensure you’re sitting upright when performing this.

  2. Look straight ahead

  3. Using your left arm raised above and over your head, grab your right ear.

  4. Using this hand tilt your head towards your left shoulder.

  5. Use your right hand to point to the floor and feel the stretch in the right side of the neck.

  6. Holding for 15-20 seconds without trying to pull too hard, then switch.

A Safe Upper & Lower Back Chair Stretch

How to do it:

  1. With your feet flat on the ground in your chair, adjust yourself so you’re sitting upright and against the back of the chair.

  2. Bring both hands up behind your head and interlock your fingers.

  3. Then collapse forward starting at the chin and then rolling your spine down, so your head is heading for your knees. (Might be a good idea to push your chair away from the desk first, you don’t want to headbutt it!)

  4. Take a deep breath in, and then an even breath out (preferably though the nose). As you exhale, come up.

  5. When you’re at the starting position, see if you can continue back in the chair with your hands at the back of your head still but leaning back so you’re looking at the ceiling. TO do this safely, keep your lower and as much of your back against the chair as possible.

Train With Me


To kick off the year, I’m offering everyone who has read this article a 30-day trial. It’s the most popular way for us to begin working together.


I'll conduct a full health and fitness screening to understand your number one biggest challenge and we'll work together to make sure you reach your goals.


My programme is tailored for busy professionals - with workouts appropriate for your hectic lifestyle.


In a previous life, I spent many hours tied to a desk so I can emphasise with the problems you now face. Let’s work together to combine my health and fitness expertise with your drive and determination and we’ll ensure you come out of lockdown stronger than when you went in.


Your 30 day trial will give you full exposure to my complete programme, with one full month of twice weekly online training sessions plus nutritional advice and support.

To take advantage of this 30 day trial, get in touch here and we'll get started.


Make sure January 2021 is the month you lead with your health and fitness.


Until next time,


James