1. Listen to your body; be intuitive to your body. I don’t believe in restricting anything but if it makes you feel bad the next day, don’t do it again.

2. Stretch in bed before you get up, I can show you some simple stretches to do in bed.

3. Start moving your body while you brush your teeth, make your coffee. You can roll your neck, your ankles, starting moving gently.

4. Get into a routine of pausing work every hour and give yourself 5 minutes of stretching, you should set an alarm to start a routine.

5. Don’t over complicate it, use household items like a chair to stretch your back and hamstrings for example.


6. Don’t dive into the deep end, ease into 10-15 minute movement classes. It’s safer and you’ll feel so much better and crave longer classes.

7. Stay hydrated!

8. Pick a class and stick to it. Whether it’s morning or night, find your rhythm and ensure you always do that class at that time every week.

9. Allocate time and be present. If you know you have morning meetings, try practising in the evening to unwind with less distractions.

10. Be patient, everything takes time. It won’t all come back to you immediately, be kind to your body and be kind to yourself.

I have a lot of students who are passionate runners, most of them have injuries but of course they love running so much they aren’t stopping till the injuries get really bad and their knees or their hips go.


What I would suggest is stretching, because so many runners come to me and they can’t touch their toes, they can’t cross their legs, their hamstrings are super tight, their IT bands are tight, the list is endless!

So there's a lot of exercises to do for runners, some involve the feet, the legs, the hips and so on.


Let’s start on all fours, flex your feet and sit back onto your heels, do this for about 30 seconds before doing  the same again on all fours but this time pointing your feet and sitting back so you stretch the top part of your foot. That part for most runners is where they are tight because of the impact running does to the other side of your foot.


I would work on other postures like sitting down, sliding your fingers between your toes, massaging the feet while you’re there!

Then I would work on the hamstrings, standing up, folding over and pedal the knees. If you can’t touch the floor you can put your hands on a chair. Check out my video tutorial here.


There are actually quite a few things you can do on the chair, you can put your leg up and bend your knee, leaning forward into the hip and back, you can take your arms above your head if that feels comfortable, but most importantly, listen to your body.

To stretch out the outer thighs, you know some runners can’t even sit on the floor but if you can, sit on the floor, cross your legs and fold over. Remember to lift up and out of your hips not round over, repeat on other side, switch your legs and fold over gently you should be able to  feel that in your hips too.


If you can’t cross your legs, sit on the floor, bring one knee up, one leg out and twist around the side that your knee is up, this will ease tension in your outer thighs and lower back. Breathe in to lift, exhale to twist.


You can also take your arms under the bent knee and work on straightening and bending the leg, moving it in circles to ease some tension.


If you’re a regular runner I would recommend doing this definitely after each run but also on your rest days to build flexibility and ease the tension that comes from the impact. 


You can watch the video tutorial on my Instagram here!

Welcome all, make yourself comfortable and let us begin.

I know most of you have been working from home, slumped over a make shift desk with probably not the best chair. Your neck aches, your hamstrings are tight and everything feels a little, off. Sound about right?

Here’s a quick and simple stretch sequence to help loosen those knots and ease some of the discomfort that’s built up all day. All you need is a rolling pin or a broomstick if you don’t have the former.

The rolling pin works because you are working with your edge in the yoga pose. Your edge is that comfortable but challenging place that you come to in a yoga pose.

Let’s start sitting down, cross your legs and take the rolling pin above your head holding it at either end and keep your arms engaged and straight. Take a moment here then start to move your upper body side to side, over to the right and over to the left, waking up the sides of the body.

After you’ve done that four times on each side, sweep your arms forward and backward over your head four times. It’s important to keep your arms engaged throughout this whole exercise so every muscle is active and responding to the movement.

Now we’ve woken up the torso let’s work on that tech neck that’s been irritating you. Take your rolling pin and place it horizontally behind your neck, lift your head and take a small backbend, you can be seated or standing for this. You just want to open the chest, and neck by lifting your head up and back. Having the rolling pin in place will prevent you from collapsing your head back and create space.

Next, take your arms straight infront of you, holding the pin at either end again and slightly curve your spine like you would doing a cat, cow pose. Drop your head to your chest and keep your arms at 90 degrees. Holding the pin here really helps engage your arms and to release tension from your shoulders and neck, you’ll probably notice a slight difference from your left to right side and that awareness is key. We aren’t symmetrical beings, so having that awareness in your body will help you reach your edge while you do different poses, stretches and inversions.

Finally, if you’re not seated on the floor already, come join me.

Keep one leg straight and bend the other letting the knee fall out to the side like a seated tree pose. Hold the pin above your arms and fold over without letting your arms drop. You’ll know if you’re rounding over too much if you can see the pin. You want to keep your arms straight so you lift up and out of the spine to fold over.


Feel better? I recommend doing this 10 minute sequence every evening after work and you’ll soon start to see your posture improve and that tech neck disappear.

​© 2019 by Diana Rilov