The chill has set in and I can feel my shoulders creeping towards my ears for a cosy up while my spine slumps down to crowd around my hips. The chances are if mine are doing it, so are yours.

In swift response to this, I thought I would share my current favourite stretches to combat, what I think we should term the ‘November chilly body pose’.

This is not attractive or helpful in any way so let’s snap out of it before it becomes the seasonal habit. It’s an insidious creep you may not have noticed until you come to correct it.

My army of stickmen have demanded an autumnal performance. This seasonal performance includes a subtle arrow twist. The arrows are intended to show the direction of movement for each exercise.

So here goes.

Stand as tall as you can by drawing the back of your head upwards (chin tucked in).

Stretch your arms through to your finger tips down towards your feet.

Stand with one leg further forward than the other and bend your knee.

Draw the back of your head away from your tail bone.

Drop your shoulders and reach your arms behind you with your elbows straight. Alternate your leading leg.

Squat slowly.

Lean forwards slightly and draw the back of your head away from your tail bone.

Drop your shoulders and reach your arms forwards and then behind you with your elbows straight.

Lie on your tum, forehead supported on a rolled towel, palms facing your hips and squeeze your bum.

Draw the back of your head away from your tail bone, slowly bring your arms sideswards as far as is comfortable. Keep your bum squeezed and spine lengthened.

Lie on your back with both legs up (or one at a time if two legs raised feels too much of a strain).

Place your knees together and move your feet apart.

Then touch your feet together as your knees move apart.

On your hands and knees, raise one arm out to the side.

To protect your neck follow your hand with your head.

Swap to the other arm. Keep your bum squeezed.

As you step out into the bracing air, take the time to stop and stare.

Walk tall, hold your head high, keep your shoulders back and down.

Breathe deeply embrace the chill and clear the cobwebs from both inside and out…