Roger Frampton’s Essential WFH Stretching Routine
Now we’re firmly in Lockdown: The Sequel, chances are you’re reading this in between Zoom meetings on your laptop at the end of the dining table. As your commute is cut down again from miles to mere steps and trips outside become few and far between, you may find that you spend less time moving around and more time hunched over your computer.
And with that decrease in activity comes the inevitable aches and pains: sore backs, aching shoulders, cramped legs. That’s why it’s important to take a second away from your spreadsheets to loosen everything up with some stretching – and there’s no better teacher out there than Roger Frampton.
A model-turned-movement coach, Frampton’s TEDx Talk, Why Sitting Down Destroys You, (which has been viewed nearly four million times) explores how modern, sedentary office life has created a plethora of problems for our strength and flexibility. To combat this, he created his signature Frampton Method, which mixes bodyweight exercises with elements of gymnastics and yoga to re-connect us with the natural functionality of our bodies and help us once again to move with the kind of fluidity that we did when we were children.
Here, Frampton shares some of his most powerful stretches to help relieve those aches and pains that come with a life lived in lockdown – as well as the tips and tricks that will help you progress on the journey to becoming your most flexible self.
Why You Should Stretch At Home
According to Frampton, one of the major problems with modern life – and one acutely intensified by the geographical constraints of lockdown – is that humans have become addicted to sitting down.
“The latest studies show we spend 9.5 hours of our awakened day sitting on chairs, sofas, train chairs and car seats,” says Frampton. “The back and neck pain millions of people are experiencing daily has a direct correlation to this.”
So, we should start by treating ourselves to a standing desk, right?
“The answer is not ‘never sit down’, but stretch your body daily, just like brushing your teeth. Little and often is the solution to reducing, if not eliminating that unnecessary pain.”
However, it’s not just these physical ailments that daily stretching can help to alleviate. Research, such as this 2013 study by the International Heart Journal, shows that regular stretching can also help improve blood flow and circulation which is important for long-term heart health. Beyond that, it’s also important for your mental health as, like any exercise, it releases endorphins into your system that both induce a feeling of positivity and reduce your perception of the pain you might be experiencing.
If you’re new to all of this – in fact, even if you’re not – the key thing to ensure is that you don’t overstretch yourself (pun intended).
“When stretching you never want to feel pain, for example, in the joints of the body,” says Frampton. “Make sure you just feel the sensation of stretch only. The below stretches are potential areas you may feel the stretches in, but it’s important to remember that where you feel the stretch will depend on your genetics, sport, daily activity and current level of flexibility.”
Seven Stretches That Will Change Your WFH Life
Best Back Stretch
How Many Reps? Move up and down slowly or hold still for two minutes.
Technique: Stand with your feet together, bend your knees and reach down to grab either the backs of your calves, knees or ankles. Next pull your chest into contact with your thighs. Your chest and thighs should always remain in contact.
Roger’s Top Tips: Remember to relax the head when in the stretch and focus on pushing the butt upwards over time.
Best Hamstring Stretch
How Many Reps? Walk in and out of the stretch slowly or hold still for two minutes.
Technique: You’ll need a couple of books for this one. Have a wall behind you and stand right up against it – your heels and butt should be touching the wall. Next keep those parts in contact with the wall, fold down and hold onto some books. Walk the books as far forward as you can keeping your butt in contact with the wall.
Roger’s Top Tips: Squeeze the thighs to keep the legs straight and stand with your feet wider to make the stretch easier.
Best Hip Flexor Stretch
How Many Reps? Move around in the stretch slowly or hold still for two minutes.
Technique: Kneel on the floor with a wall behind you, preferably on a mat. Next take one shin and place it directly against the wall with the knee tight up against the wall. Now bring your other leg forward into a lunge position. If impossible at the beginning have a small gap between your back knee and the wall.
Roger’s Top Tips: Work towards being upright. You can use a chair or table to assist. Also consistency wins the day here. This one is tough but effective.
Best Glutes Stretch
How Many Reps? Move around in the stretch slowly or hold still for two minutes.
Technique: Take your shoes off and head into the kitchen. Next take your right foot and lift it up onto the countertop. Now slide your right foot in front of your left hip and let your knee relax down. If your counter is too high use the back or side of a sofa. Repeat with your other leg.
Roger’s Top Tips: Keep the body upright throughout. If your foot digs in to the counter, use a cushion to make it more comfortable.
Best Shoulder Stretch
How Many Reps? Move around in the stretch slowly or hold still for two minutes.
Technique: Sit on the floor with your legs out in front and place both hands behind you on the floor with your thumbs facing forwards. Next take your hips as far forward as you can away from your hands, creating a stretch in the front of your shoulders.
Roger’s Top Tips: Keep the elbows above the wrists for best position and open up the ribcage for added effect.
Best Neck Stretch
How Many Reps? Move around in the stretch slowly or hold still for two minutes.
Technique: Bind your hands together and place them on the back of your head. Next lightly pull your chin down towards your chest – this will cause a stretch down the back of the neck, into the upper back.
Roger’s Top Tips: Tilt the head in different directions to get into different areas. Open and close the ribcage throughout.
The One Stretch To Rule Them All
How Many Reps? Move left to right in the bottom position or hold still for two minutes.
Technique: Stand with your feet facing forwards, slightly wider than hip width. Next lower down as far as you can into a squat position without your heels coming off of the ground. Only go as low as your heels stay down. To make it easier, place a couple of books underneath the heels of your feet.
Roger’s Top Tips: Keep your chest upright and pull your knees out wide to get lower into the position.
For more stretches and further information about the Frampton Method, invest in a copy of The Flexible Body by Roger Frampton (available now at Amazon) or download Frampton’s app, filled with video demonstrations, at https://roger.coach/app
