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If you sit at a desk all day, your body is adapting — just not in the way you want. Stiff hips, rounded shoulders, a sore neck, a tight lower back. These are not just annoyances. They’re long-term patterns that shape how your body moves, stands and even breathes.
Whether you're a creative working from home or a business professional in West Hollywood, this blog is for you.
Because even if you're exercising, stretching, or taking breaks, desk posture has a way of sneaking back in. That’s why rebuilding your body takes more than a few stretches or a weekly gym session. It takes awareness, structure and a plan tailored to your specific imbalances.
A “desk body” is what happens when you spend the majority of your day seated, hunched, and disengaged from your core and hips. Over time, your body moulds itself to that posture.
Here’s what that looks like:
This posture doesn’t just affect how you look — it changes how you feel and how your body functions. It can make your workouts less effective, your recovery slower, and your energy levels lower.
Your body is constantly adapting to what you ask of it most. When you sit for long hours:
Over time, these changes become default settings. Even when you stand up, go to the gym or walk around, your body still carries this postural imprint.
That’s why many people experience pain or tightness when they finally do move — the body has forgotten how to do it properly.
You might think a few yoga classes or long walks will undo eight hours at a desk. But when compensation patterns are deeply ingrained, the solution needs to be just as intentional.
That’s where 1:1 personal training focused on rebalancing comes in.
Rather than throwing a generic workout at you, I assess how your body is holding itself and moving right now. From there, we build a program that addresses:
The goal is not just to stretch tight muscles or strengthen weak ones. It’s to bring your body back into alignment so it can start functioning as a whole system again.
After years of working with professionals in LA, here are the patterns I see most often in sedentary clients:
Your glutes have “forgotten” how to activate. This leads to overuse of your lower back and quads during movement, increasing the risk of pain and injury.
Sitting slouched compresses the diaphragm and rib cage. This limits your ability to take full, deep breaths and affects posture and core strength.
You hold tension in your upper traps and neck, especially under stress. This leads to a hunched upper back and tension headaches.
Your hips remain stuck in a flexed position even when standing. This limits walking gait, rotation, and lower-body strength.
You favour one side while seated or standing, often due to poor foot contact, resulting in muscle imbalances across the pelvis and spine.
My private training sessions are designed to reverse these patterns and rewire your body’s default posture. Here's a simplified look at how we do that:
We start with a detailed postural and movement screen. This reveals how your body holds itself at rest and in motion.
We use breathwork and gentle positional drills to reposition your rib cage, pelvis and shoulders. This lays the groundwork for balanced strength.
We wake up the muscles that have gone offline. This includes glutes, lower traps, obliques and deep core stabilisers.
Now that you’ve restored balance, we reintegrate movement patterns like squatting, hinging and lunging with an even load and clean mechanics.
Once your foundation is solid, we layer on strength training that supports posture, reduces fatigue and builds energy for your day.
It’s not just about looking better. Fixing your desk posture:
If you’ve ever felt tired after doing nothing, struggled with tightness after workouts, or just felt “off” in your body, there’s a good chance desk posture is part of the problem.
If you haven’t already, read this next:
👉 How to Rebuild Your Posture After Years of Desk Work
It breaks down the long-term effects of sedentary posture and provides more guidance on resetting your structure for strength and longevity.
You don’t need extreme workouts or more time in the gym. You need a personalised plan to bring your body back into balance. One that understands your lifestyle, daily posture and long-term goals.
In my private 1:1 training sessions in West Hollywood, we go beyond the basics to correct imbalances, rebuild strength and restore confidence in your body.
If you’re tired of feeling stiff, sore or stuck in your posture — let’s change that together.
👉 Fill your details below to book a 1:1 personal training session with me in my facility in West Hollywood