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If you spend hours gaming, whether sitting at a desk or on the couch, your lower back pays the price, even if you don’t feel it yet. As an experienced personal trainer, I often see clients suffering from joint stiffness or lower back pain. The good news is that following a simple stretching routine can make a world of difference.

The problem isn’t gaming or sitting even on the best gaming chairs (although you should always try to keep good posture), but it’s the fact that we stay in the same position for too long without any restorative movement. Our bodies are designed to hinge, squat, bend and turn and when we don’t get this variety of movement, muscles shut down, others contract and things like stiff hips, tight hamstrings and a lower back that does way more work than it should, become the norm.

I’ve put together a simple stretching routine that can be easily done at home in just a few minutes. This is the same routine I use with my clients who sit for long periods of time and experience lower back discomfort or stiffness. Each movement is designed to target the areas that suffer the most from desks, couches or long gaming sessions – including the back, hips, hamstrings and glutes.

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You don’t need any equipment unless you want a mat on the floor for added comfort. Simply follow the steps below at a moderate pace and repeat any of the movements as often as you like – two to three times a week is ideal.

Of course, if you have an injury or pre-existing health condition, please consult a GP or healthcare professional before starting any new form of exercise.

Posture reset (head, neck, shoulders)

1. Start with your head – lower your chin to your chest, then tilt your head back as far as possible. Repeat this two more times, then slowly look from side to side three times.
2. With your head in a neutral position, lift and roll the shoulders back and down three times, then forward three times.
3. Open your arms wide, pushing your chest forward, then bring your arms forward in a large circle (as if you were hugging a tree). Repeat this operation two more times.

Cat-cow (back muscles)

1. On the floor, get on all fours with your hands directly under your shoulders and your knees directly under your hips.
2. From here, arch your back as high as possible, lowering your head and looking down at your knees (like a scaredy cat).
3. Reverse it by pushing the pelvis toward the floor and looking toward the ceiling (like a mooing cow).
4. Go back and forth between the two poses until you have done five of each.

Squat, with optional support (hips, glutes)

1. Stand with your feet slightly wider than hip-width apart, hold your hands in front of your chest.
2. Squat down, as if you were trying to sit in a small chair, keeping your feet flat on the floor.
3. Push your feet forcefully into the floor and return to standing, squeezing your glutes (butt muscles) as you do so. Repeat five to eight times.
4. Optional – Sit at the bottom of the squat, as low as possible, with your feet flat on the floor, for three to five seconds each time.

Trick : If you find that your heels want to come off the ground when you squat, place two books (of the same size) under the heels to elevate them slightly.

Hip flexor (hip) stretch

1. Kneel on one leg, keeping the toes of that leg curled (see photo).
2. Bend your front leg 90 degrees, foot flat. Place your hands on your hips.
3. From there, push the hips forward until you feel the stretch in the hip and the front of the leg you’re kneeling on.
4. Hold this stretch for a slow count of ten, return to your starting position, then move forward again and hold again for a count of ten. Repeat on the other side.

90/90 stretch (hips, glutes)

1. Sit on the floor with your front leg at a 90-degree angle, so that your shin is parallel to your torso.
2. Also position the back leg at a 90-degree angle, with the knee aligned with the hip.
3. Keeping a tall spine, bend forward (do not round your back) and hold the stretch for a slow count of ten.
4. Sit up straight, then rotate the torso toward the back leg (pictured) to stretch the hip for a slow count of ten.
5. Switch sides and repeat the stretches, then repeat one more time on each side.

Lying figure 4 stretch (glutes)

1. Lie on your back, knees bent, feet flat.
2. Place one ankle on the other knee, then go through “4”, holding behind the thigh, and pull the leg towards you, keeping the foot raised (photo).
3. To deepen the stretch, move closer. Hold for a slow count of ten, then switch legs.
4. Repeat two more times on each side

Trick : If you have trouble holding your leg up, place your foot against a wall.

Child’s pose with side bend (hips, back, shoulders)

1. From a kneeling position, sit back on your heels, then slide your hands forward, away from you, dropping your head.
2. Hold this for a few seconds, then move the fingers to one side and hold for a count of ten.
3. Bring the fingers back to the other side and hold again for ten.
4. Return to the middle, then repeat each side.

Frog pose (hips, inner thighs)

1. Starting on all fours, gently move your knees away from your body.
2. Turn each foot outward, rotating so that the inside of the foot and ankle are on the ground (pictured).
3. Gently rock back and forth three to four times to deepen the stretch, then hold for a slow count of ten.
4. If you want to deepen the stretch, you can lower yourself onto your forearms.
5. Repeat two to three times.

Front hinge (hamstrings, calves, lower back)

1. Sit on the floor with your legs together, straight in front of you.
2. Inhale deeply as you extend your arms toward the ceiling.
3. From here, bend the hips forward, reaching the fingers toward the toes.
4. Hold for a count of ten, then repeat two more times, starting with a deep breath and raising your hand each time.

Trick : If you can reach your toes with your hands, you can hang there, bringing your heels away from the floor, to deepen the stretch.

Thoracic rotation (upper back, lower back, shoulders)

1. Start in a half-kneeling position against a wall. Your front leg should be closest to the wall, with that shoulder touching the wall.
2. Hold your arms out in front of you, then gently and slowly rotate the outside hand outward, toward the wall (pictured).
3. Stretch as far as possible; it doesn’t matter if he can’t reach the wall behind you.
4. Return to the starting position then repeat two more times on that side before switching sides.

Standing back extension (lower back)

1. Stand with your feet hip-width apart and place your hands on your lower back.
2. Gently lean back, letting your hips move forward slightly.
3. Count to ten, take a deep breath, then relax.
4. Repeat two more times.

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