I'm a personal trainer - here are three stretches you should do to stop sitting like a prawn at your desk

By Hannah Mcdonald

Published: | Updated:

A personal trainer has called out office workers who spend their days sitting 'like a prawn' at their desks - and has revealed three key stretches that will help improve posture. 

Adam Richardson, a PT whose main aim is to make moving and 'wiggling' accessible for all, regularly shares informative clips on TikTok.

In a recent video he turned his attention to desk workers, who sometimes find that by the end of their eight-hour day, they are slumped in their chairs with posture that he can only compare to a crustacean.

He went on to demonstrate three stretches workers can do without stepping away from the desk.

'You're sat like a prawn right now aren't you?' Adam asks his followers. 'When was the last time you de-prawned?'

@aadamrichardson

You're sat like prawn right now aren't you?

♬ original sound - Adam | Online PT
Adam Richardson (pictured), a PT whose main aim is to make moving and 'wiggling' accessible for all, regularly shares videos on TikTok

Adam Richardson (pictured), a PT whose main aim is to make moving and 'wiggling' accessible for all, regularly shares videos on TikTok

In a recent video Adam turned his attention to desk workers, who may find eight hours has gone by and they have practically folded in half in their chair

In a recent video Adam turned his attention to desk workers, who may find eight hours has gone by and they have practically folded in half in their chair

For the first exercise, Adam says you first need to cross one leg onto the other 'like you're reading an imaginary newspaper'.

'Sit nice and upright and you should feel a stretch on the outside of your butt cheek,' he says. 'But we ain't done there.'

Next you are going to add a 'fruity little twist' by placing your hands on your bent leg and rotating you torso round until you're facing the back - or as far as you can go.

'Hang out here for a few big deep breaths', Adam adds, before saying that if the stretch is too intense on your knee you should move your underneath leg further away and sit less upright. 

Then repeat this stretch on the other side, with the opposite leg crossed.

For stretch number two, Adam starts by saying: 'Next we’re going to lube up both sides by spreading your arms into a big T shape like you’re gonna give me a really big hug, it’s cute that innit.'

Then, Adam says, you want to twist your palms up to the ceiling and push your chest out in front of you. Have a stretch and a 'wiggle' in this position before taking a few big, deep breaths. 

You will then do this the opposite way by letting your shoulders fall forward, with your upper back curving and your arms twisting forward until your hands are again facing the ceiling. 

'Repeat this as many times as you like,' Adam adds. 'If you want to get really fancy you can go opposite ways with opposite hands.'

And for the final de-prawning exercising, Adam instructs you to 'slap your hands on the back of your head and pull your chin to your chest nice and gently'. 

Adam goes on to demonstrate three stretches workers can do without stepping away from the desk

Adam goes on to demonstrate three stretches workers can do without stepping away from the desk

Then come back the opposite way as far as you can, pushing your chest out.

Once back upright, you should tip one elbow down to the side into a side bend and repeat on the opposite side.

Once you have slowly done a side bend on both sides and are back in your starting position, clasp your hands together and stretch them out above your head as far as you can before coming back down. 

Adam set up a 'mobility library' called You, Me and the Floor after the pandemic to get people moving without equipment or a gym membership, and to make stretching and exercising inclusive.  

And his desk dwelling followers on TikTok were quick to thank him for helping them defrost, as well as providing accessible stretches that can be done sitting down. 

And his desk dwelling followers on TikTok were quick to thank him for helping them defrost, as well as providing accessible stretches that can be done sitting down

And his desk dwelling followers on TikTok were quick to thank him for helping them defrost, as well as providing accessible stretches that can be done sitting down

'Felt pretty attacked being called a prawn but now I feel totally defrosted. Cheers [laughing face],' said one person.

While another wrote: 'I have muscular dystrophy and sit down exercises and sit down exercises are so helpful. Thank you for making me feel included [heart face].'

And a mother-to-be said: 'This actually really helped me cause I'm pregnant and been so exhausted. I'm just sat down all day and those stretches felt so good.'

TikTok

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