Christmas specials, re-runs of classic films, box sets to catch-up on…the feast of seasonal TV inevitably increases the amount of time we spend on the sofa over the winter break. We know that prolonged periods of sitting are among the worst things we can do health-wise, but for a few days over Christmas, no-one is going to judge you for indulging in a bit of sofa-based self-care.

Better still, what if we told you that you can combine your annual re-watch of Elf with proper exercise – no standing required? Switch on the TV, take a seat and choose from our selection box of seated, expert-approved exercises from yoga stretches and dumbbell moves to breathwork and an eye reviver. 

Laura Dodd, founder and director of digital studio The Yoga Class, tells Strong Women: “Toe sit stretch gives our often-neglected ankles and feet a good stretch. It increases toe mobility, strengthens the ankles and lengthens the plantar fascia, the connective tissue on the sole of the foot.”

Toe sit (aka ‘screaming toe’)

1. Sit on your heels with feet together and all 10 toes tucked underneath you.
2. Bring your weight back onto the balls of the feet. Find a position you can hold – the further forward you bring your weight, the less intense the pose.
3. Build to hold the pose for one to three minutes, breathing deeply.
4. To come out of the pose, bring your weight forward and slowly release your toes.

Although best practiced on a solid floor, butterfly (baddha konasana) can still be done on a firm seat. Dodd says: “This is a great stretch for the inner thighs and groin, as well as improving flexibility and mobility in the hips. This pose also helps with bowel movement and offers relief from menstrual discomfort.” 

Butterfly pose

1. Sir down, bringing the soles of your feet together a comfortable distance away from your hips. Place a cushion underneath the pelvis if this helps you tilt the pelvis forwards.
2. Start to fold forward from the hips, allowing your spine to round, and place your hands in front of the feet.
3. Build up to hold for between three to five minutes, relaxing your legs, spine and breath.
4. To come out of the pose, allow your spine to slowly unroll and gently release the legs and hips. 

Seated pigeon pose

Yoga teacher Mariel Witmond recommends a seated pigeon stretch for sofa-dwellers: “This is a great stretch for the hips and glutes and can also help to release tension in the lower back. It’s also good for relieving stress.”

1. Sit on the edge of your sofa with both feet on the ground, hip distance apart.
2. Lift your right foot off the floor and bring your right ankle to your left knee.
3. Flex your right foot and keep the spine long. Place your right hand onto your right knee and left hand onto your right ankle.
4. Gently lean forward, keeping an anterior pelvic tilt. Stop before your spine starts to round.
5. Repeat on the other side.

Goddess shoulder stretch

Witmond also suggests a round of goddess shoulder stretches to relieve tension and avoid shoulder pain.

1. Bring your hips to the edge of the sofa and separate the feet wide with your toes turned out. Keep knees in line with the ankles.
2. Place your hands on your knees and open your chest, then drop your right shoulder down and across your body, towards your left knee.
3. Bend your right elbow as you do so and keep your legs strong, pushing your right arm straight against your right leg.
4. Repeat on the other side. 

We often don’t tend to pay attention to our breathing when engrossed in TV (and may even hold our breath if it’s particularly tense), so this is a great opportunity to follow a breathwork exercise and breathe with purpose. 

Lion’s breath

Mara Cimatoribus, yoga instructor on the fitness app WeGLOW, recommends lion’s breath (simhasana) as a good one for warming you up (and cheaper than central heating!).

1. Kneel on the sofa and begin by gently massaging the neck while you connect with your natural breathing.
2. Then inhale through the nose and exhale forcefully through the mouth, sticking out the tongue. You should feel the abdomen contract.
3. Come back to natural breathing before going again.
4. Repeat for a total of 10 lion breaths. 

Grab a couple of weights and mobilise those shoulders and arm muscles. Doing dumbbell exercises while seated allows you to focus solely on your upper body form.

Bicep curls

1. Sit on the edge of the sofa and hold a dumbbell in each hand. Keep arms by your sides and close to your body, palms facing outwards.
2. Squeeze through the upper arms as you curl the dumbbells up towards, but stopping short of, your shoulders.
3. Slowly lower the weight back down to the starting position.
4. Be careful to keep the rest of your upper body still as you move through the movement.
5. Complete a total of 10 reps. 

Shoulder press

1. Best done on a chair with back support. Take a dumbbell in each hand.
2. Lift the weights to shoulder height, so elbows are bent and palms facing outwards.
3. Take both dumbbells up and over your head so that your arms are extended straight.
4. Bend your elbows to lower down again to shoulder height.
5. Ensure your shoulders don’t rise up as you lift your arms. Instead, squeeze them back and down.
6. Complete a total of 10 reps. 

Don’t forget that your poor, tired eyes need some exercise too. Consultant ophthalmologist Dr Elizabeth Hawkes warns of the impact of staring at a TV screen for long periods of time, telling Strong Women: “It can cause eyestrain, headaches, blurred vision and dry eyes. It’s really important to take screen breaks for your eye health as you tend not to blink as much.”

She recommends taking frequent ‘blink breaks’ to help moisten the eye, and practising the 20-20-20 rule. “Every 20 minutes, look out of the window at something 20 metres away. Fix your gaze for 20 seconds.” 

Images: Getty