Stretches are performed in many different ways – be it statically holding, dynamically moving or during yoga or Pilates. Stretching regularly is vital in keeping the body moving effectively, improving posture and general blood flow throughout the body.

During daily life, through excess sitting, standing or poor movement patterns, we can develop poor posture and certain muscles are prone to getting tight. A stretch routine can help to counter these shortened muscles.

Hold the stretches for 30-45 seconds each, making sure to breathe through the stretch, and gradually increase the stretch. At first the stretch may feel slightly uncomfortable, but this will ease as flexibility improves. Follow the stretches below, especially if you sit a lot, have rounded shoulders or a tilted pelvis.

1. The hip flexor or lunge stretch
This stretch elongates the often over tight hipflexor muscles, often responsible for pulling the pelvis forward, especially with regular long sitting intervals.

2. The upper trap stretch
This stretch to either side releases the upper traps, which often become over worked on people who regularly hold a forward head posture. Pushing your head back (creating a double chin) regularly throughout the day can help encourage your neck back into an optimal position.

3. The pectoral or doorway stretch
The pectorals or chest muscles often tighten due to an anterior shoulder position through work posture or overuse of the anterior shoulder and chest musculature.

4. The side TFL stretch
This stretch, performed in a seat or seated on the floor, stretches the TFL muscle, accompanied with the glute medius – a regular tight muscle in those with outer knee pain.

5. The upward facing dog
This common yoga move helps to stretch out the abdominals, pectorals and hipflexors. Performing regular yoga classes run by trained practitioners will really help any postural problems or tight muscles.