We’re all guilty of this.

With emails to be answered and meetings to be attended, there isn’t always time for a daily Vinyasa yoga sesh. That’s why your back, neck and shoulder muscles will usually pay the price for all that extra time you spend hunched over your laptop or holding your phone in the crook of your neck as you chat to colleagues and customers.

Happily, no matter which pinched muscle or sore limb ails you, there’s an expert ready and willing to help you out, at any time of the day or night, on YouTube.

It goes without saying that persistent pain should be assessed by a doctor, but if you find yourself in the middle of a work whirlwind after surgery hours, or you’d like to try a gentle stretch before you get a professional opinion, these three tutorials are quick, easy and free… and you can try them at any time of the day or night.

Ready for a bit of sweet stretchy relief? Hit play on one of these and take five…

1. CREAKY HIPS AND LOWER BACK PAIN

This short six-minute yoga tutorial for hips is a gentle way to increase circulation and improve the flexibility in your hip flexors, hamstrings, glutes, lower back and legs. Try it once a day and repeat it later in the evening if you’re burning the midnight oil.

2. STIFF NECK AND SHOULDERS

Yoga instructor Rachelle Wintzen demonstrates five simple stretches to do at work in 60 seconds. These help relieve shoulder, neck and upper back tension, pain or discomfort.

3. BAD POSTURE

Matt from Upright Health demonstrates a convenient exercise to get rid of hunchback posture. Try this exercise for 3.5 minutes, twice a day.