BEND IT LIKE BECKHAM

David Beckham’s former trainer reveals 5-minute desk workout to help you lose weight

The Australian trainer suggests you give it a go next time you are feeling stressed, tired or just need a break from your desk

Andrea Downey

Published: 10:45, 15 May 2018
Updated: 12:54, 15 May 2018

ARE you constantly stiff from sitting at your desk all day?

We all know desk jobs aren't great for our health, not only are you barely active during the day but it's also bad for your posture and muscles.

David Beckham's former trainer, Shona Vertue, has created a 5-minute desk workout to help you stay tonedCredit: Shona Vertue / Instagram

But there's something you can do to stretch your muscles, tone up and boost your mood and productivity at work - and it takes just five minutes.

Desk yoga is the latest tip from David Beckham's former trainer, Shona Vertue, the woman credited with making the football star bendy.

The Australian trainer suggests you give it a go next time you are feeling stressed, tired or just need a break from your desk.

Firstly, you need to set aside time to do your desk yoga sequence.

"Alternatively if you know you’ll be stuck at your desk for a few hours, set a timer for every 45 minutes to enter the break zone.

"The break zone is based on several studies that found that the human brain can usually only maintain focus for around 45 minutes."

The exercises will also help stretch your muscles and relieve any aches and painsCredit: Shona Vertue / Instagram

Shona has worked as David Beckham's trainerCredit: PA:Press Association

Here's the key steps you need to follow.

Step one:

Close your eyes and take three deep breaths, three seconds to inhale, three seconds to exhale, Shona wrote.

The breath is very closely linked to the state of your nervous system, so keeping a calm and rhythmic breath can help to relax your body while awakening the mind.

The first step is to simply close your eyes and focus on your breathingCredit: YouTube

Step two:

Keeping your eyes closed take your head to the left, keep your chest lifted.

Make sure you allow the opposite shoulder to pull away from you.

Imagine breathing into the side of the neck to create a sense of expansiveness.

Repeat to the right.

Step three:

Interlace the fingers behind your head, then begin to lift your sternum towards the sky.

Don’t drop your head back too far, instead, use your hands to lengthen you from the back of the neck.

In step four you need to raise your arm over your head and lean to the side to stretchCredit: YouTube

Step four:

Place your right hand on the outside of the left leg for a seated side stretch.

Raise your left arm, then turn your head towards your armpit and lean to the right.

Be careful not to let your bum cheek leave your seat though, and keep your hips straight.

Rather than compressing the right side, think about lengthening the left. Repeat right.

Step five:

Step five is as simple as twisting in your seat.

But again, make sure your hips stay straight.

Be careful to keep your chest lifted as you do this.

In step five you need to twist in your seat to help stretch your backCredit: YouTube

Step six:

Something that most of us find really easy to do in the office - yawn.

It helps the brain to reset and you’re actually stimulating a neural area of the brain that plays a significant role in being more conscious and alert.

Step seven:

Lock your fingers together and stretch them up to the sky.

Don't forget to focus on your breathing and hold the pose for several seconds.

Step eight:

Roll your ankles and wiggle your toes.