February 2026 Newsletter

Welcome to February.

The January rush has settled, and we are now in the part of the year where consistency wins. Whether you are training for a spring event, hitting the gym, or simply navigating a busy quarter at work, maintaining your momentum is key.

We touched on this in our November newsletter “Actively Sedentary” where we discussed how you can train hard but still suffer the physiological effects of sitting 8 hours a day (If you missed it, you can read it here). That is usually when injuries happen.

Now let’s ensure that desk is working for you.

1. The “Posture Scene”: A Quick Tune-Up

You don’t need to overhaul your office, a few millimetres can make a big difference.

The Essentials:

• The 90-90-90 Check: Elbows at 90°, Hips at 90°, Knees at 90°. Mechanically efficient sitting position for your skeleton.
• The Home Hack: If you don’t have a supportive chair, use a rolled-up hand towel in the small of your back. It is a simple hack that mimics ergonomic design.
• Footing: Feet must be flat on the ground to take the pressure off your lower back. Use a footrest (or a sturdy shoebox).

The Laptop Fix: Laptops are mobile but they are an ergonomic nightmare. Here is the setup you need:

• Get the screen up: The top third of your screen must be at eye level. If you don’t have a riser, a stack of books or a sturdy box works perfectly.
• External Keyboard and Mouse: This is non-negotiable. Once the screen is up, you cannot type on the laptop or use the trackpad. 

Note on Gear: There are lots of excellent, lightweight options out there. If you need a recommendation for travel-friendly kit, feel free to drop us an email.

 

2. The Sit-Stand Strategy: Find Your Rhythm

If you have a sit-stand desk, let’s make sure you are using it effectively. Standing is great, but movement is better. Try one of these evidence-based rhythms this month:

Option A: The “Golden Ratio” (30:15) A study identified this as the “sweet spot.”

• The Routine: 30 minutes sitting / 15 minutes standing.
• Why it works: A fixed schedule (using a timer) was significantly more effective at reducing pain than just switching when you felt tired.

Option B: The Balanced Approach (1:1) To simplify things.

• The Routine: 30 minutes sitting / 30 minutes standing.
• Why it works: Research suggests this is the optimal target for total daily movement if you have the endurance for it.

3. The “Movement Snack” Guide

We don’t always have time for a midday mobility session. Sprinkle these Movement Snacks into your workday to keep your joints functioning:

• The “Send & Squeeze”: Every time you hit “Send” on an email, do a few scapular squeezes (pulling your shoulder blades back and down).
• The Phone-Call Prowl: If you don’t need to look at a screen, stand up and walk during your calls.
• The Doorframe Chest Stretch: Every time you walk through a door to get a drink, stop for 10 seconds to stretch your chest. It opens up the lungs and resets your shoulders.

Is stiffness slowing you down?

Pain and stiffness are distractions and productivity killers. Furthermore, you cannot get the most out of your training if your body is locked up from the 9-to-5 grind.

Apply the “Three Strike” Rule:

If you have noticed the same ache or stiffness three times in the last week, it is no longer a random occurrence; it is a pattern. 

Fix the pattern now with a quick session, rather than waiting for it to stop you in your tracks. It is much easier to treat a niggle than an injury.

020 3161 4646 or info@coventgardenphysio.com

Team news & Service updates

Our full team are back in the clinic – Physios, massage therapists, Pilates instructors and podiatrist. 

Here is to a strong, mobile 2026. Thanks for reading, and see you very soon. 

Kevin Kong

Clinic Director