Standing Roll-Downs

Why: ‘They stretch your back and hamstrings,’ says Higgins.

How: Stand with your feet hip-width apart and let your shoulders and arms fall forwards. Keeping your knees slightly bent, roll your spine towards the floor. When you reach your limit, brace your abs, breath in, then breathe out slowly as you roll back up. Repeat 3-5 times.

Posture stretches

Why: ‘These reduce tension in your neck, shoulders and upper body’ says Higgins.

How: Grab a door frame, putting your hand at shoulder height, and stretch out your chest to correct your forward rounded posture. Repeat 10 times with each arm.

Calf stretches

Why: ‘With desk jobs we sit on our bums all day, so our calves can become extremely tight,’ says Higgins.

How: Place your toes and the ball of your foot on a step, then drop your heel underneath to get an active stretch through your calves. Do 10 reps on each leg.

Quadruped Knee Hovers

Why: ‘Quadruped exercises (when both hands and knees are on the ground) are excellent for improved weight-bearing through the joints,’ says Higgins.

How: While on all fours, press your palms and the balls of your feet into the ground. Exhale, and lift both knees two inches off the floor. Lift and extend the right leg back, keeping the toes pointed downward. Repeat with the left leg. Aim for 2x10 reps each side.

Aeroplane Kneels

Why: ‘They increase strength in your arms, legs, back and abdominal muscles to support the spine,’ says Higgins.

How: Kneel on all fours, with your hands directly under your shoulders, and your knees beneath your hips. Engage your abs as you raise your left arm and right leg at the same time. Hold for 5 secs, then repeat with the opposite limbs. Aim for 10 reps on each side.

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