Roll Your Shoulders

There's more to good posture than having an ergonomic assessment at work

Easy, simple movements.

I am passionate about movement, in the most simplest, most accessible forms - movements that are easy to do, and help people feel better. For years, I've treated neck, back and shoulder pain caused by long hours of sitting at a desk. I have taught practical movements and explained the difference between helpful and harmful posture, and often seeing immediate improvements. As a physiotherapist, osteopath, and strength and conditioning coach, I'm fortunate to draw from each of these disciplines to tailor my approach to the person in front of me.

After years of watching chronic neck and back pain worsen from hours of sitting at a desk, I founded Roll Your Shoulders - a workplace wellness initiative. I lead group movement sessions designed to be simple, effective, and engaging. These movements don't require special skills, perfection, or long explanations - and they are a far cry from boring stretches that offer little real benefit, They can be done at the desk, away from it, or even while walking down the street. Book a session and help your team move their way out of neck and back pain.

The problem

The real problem isn't just sitting at a desk - it's sitting too long without moving, leading to chronic neck and back pain. Most people don't have access to practical movement resources, and the ones they do find are often too complicated, too boring, or simply ineffective. With too many instructions and too little reward, people fall out of the habit before they ever feel the benefit.

The solution

Compared to traditional methods, the Roll Your Shoulders approach offers a fresh and practical alternative. The benefits of these simple, easy-to-follow movements include reduced muscle tension, decreased joint stiffness, and even a boost in motivation and creativity. The sessions focus on keeping your body from becoming stiff or achy by encouraging frequent, gentle movement. Rather than aiming for one "perfect" posture, you will learn how to shift into your next posture - because the best posture is always your next one.

When I ask people, "do you move at work?" the most common answers I hear are:
- "Yes, I get up for a coffee every now and then."
- "I have a standing desk."
- "I try to get up for a glass of water as much as I can."
- "I walk every day with my dog."
These are all positive habits, but they are not enough. Our bodies are designed for regular, varied movement throughout the day, not just occasional breaks. Even with a standing desk or a daily walk, if you are spending hours in one position, discomfort and stiffness will still build over time.

Movement philosophy

I have been treating work-related postural issues for over a decade, and yet I still hear the same outdated beliefs:
- "My posture is terrible." - It's probably not
- "I don't sit properly." - There's no single "proper" way to sit.
- "I slouch too much." - Slouching is fine.

Yes, ergonomic chairs and desks can support a better workstation setup - but posture isn't just about the position you sit or stand in. What matters most is how much you move while in that position. Even a five-second movement, done regularly while you work, can make all the difference.

Let's be clear about what this is not:

It's not an ergonomic assessment.
It's not a workout, a stretching routine, or a posture correction session.
It doesn't involve isolating joints or focusing on "fixing" how you sit or stand.