Kyphosis is the excessive convex curvature of the spine and you may find that you suffer from symptoms related to kyphosis.

May people who work in an office find that their upper and mid backs ache after long hours in the office. Throw in family life and lifting children up and you may end up with chronic (long term) back and neck pain.

Symptoms include mid/upper back pain, neck ache, head ache at the base of the skull.

Signs include the head jutting forwards, shoulders forwards of the ears, thumbs rotated inwards.

These stretches will help stretch out tense tissue, which can feel tired after a long day sitting at a desk. Try to hold for 30 seconds to 1 minute. If they become too uncomfortable, then come out of the stretch and go back in when your body feels a little more comfortable.

Childs Pose:

You should feel this release along the length of your spine, under your arm pits and possibly in your shoulders.

 In a kneeling position, sit back on your feet, place your hands out in front of you and try to get your glutes to touch your feet.

In a kneeling position, sit back on your feet, place your hands out in front of you and try to get your glutes to touch your feet.

Chest Stretch:

As we all work at desks all day, our chest muscles get very tight. This can be seen in both men and women. This stretch works on releasing the pec and shoulder muscles.

 Lie on your chest, with your arms out to each side, with the palms down. Rotate around your spine so one hand faces towards the ceiling. You should feel a stretch through your chest and possibly your shoulder.

Lie on your chest, with your arms out to each side, with the palms down. Rotate around your spine so one hand faces towards the ceiling. You should feel a stretch through your chest and possibly your shoulder.

Traps Stretch:

The traps are a long line of muscles that start at your neck and reach down to your pelvis. This stretch targets upper traps.

 Bring your chin to your chest, drop your head and place your hands on the back of your head to add a little pressure.

Bring your chin to your chest, drop your head and place your hands on the back of your head to add a little pressure.

Levator Scapulae Stretch

This is a particularly good stretch for people who perform a lot of rotational movements e.g. cyclists, drivers. 

 Place an arm behind your back. Rotate your head in the opposite direction until you reach 45 degrees. Drop your chin to your chest and place a hand on the back of your head. You should feel a stretch down the side of your neck.

Place an arm behind your back. Rotate your head in the opposite direction until you reach 45 degrees. Drop your chin to your chest and place a hand on the back of your head. You should feel a stretch down the side of your neck.

Sports massage can help improve your flexibility and range of movement by efficiently stretching the muscles. This is by far more efficient that you stretching on your own.

Don't over stretch your body, this can lead to a tear or rupture of a muscle.

Before starting an exercise routine, you should seek medical advice if you haven't exercised for some time or have recently had an operation, are pregnant or have recently given birth.