Are you sitting comfortably?

THE WARM-UP As the players engage in a the elastication of multi-million-pound muscles, for us it’s a supermarket shuttle run for liquid refreshment. To avoid doing yourself an injury in the process, imagine you have a string attached to your head, pulling it upwards. This will correct the position of your spine.
TACTICAL TINKERING: As Sven CM sweats over his team-sheet, make sure you pick the right chair for the job. A supportive dining chair is ideal, but if you’re opting for an armchair, remember this advice from Alison Hudson, of charity Back Care: “Your seat should always be firm. Sit with your bum at the back of the seat, with hips slightly higher than your knees to relieve pressure on the spine.”
CRANK UP THE SUPPOR: The lads are on the pitch, you’re limbering up your vocal cords, but you should be throwing some support in another direction – your back. Chairs should be adjusted for the individual. “Give your back extra support with a cushion at the base of the spine,” says physiotherapist Sammy Margo. This area – your lumbar region – is the most vulnerable when sitting. “No cushion? Improvise with a rolled-up towel or jumper in the curve of your back,” says fellow physiotherapist Kate Weatherly.

DON’T GET OUT OF POSITION: Becks is struggling to track back from a forward surge, and you’re similarly out of position, having slowly slipped into a rapt slouch. It feels comfy, but it could be seriously damaging your spine. “Slumping stretches ligaments, muscles and discs in your lower back,” says Margo. Adjust position regularly, and keep your feet flat on the floor or on a footrest to improve circulation.
SHALF-TIME As Sven talks tactics, stretch your joints. “The longer you sit the more compressed the discs in your spine become. You need to rehydrate them by moving around,” says Hudson. Hit the kitchen during the break, or build movement into your watching routine. Try switching to small French-style beer bottles so you II need more trips to the fridge.
THE SET PIECE Beckham swings in the corner, Campbell nods on for Rooney, who smashes it into the roof of the net. Now execute your own posture set-piece. Position your TV directly in front of you, slightly raised, so you don’t have to crane your neck.

YOUR HEAD Talismanic Liverpool ball-winner Steven Gerrard tussles for another halfway-line header, but he’s not the only one training his trapezius. If you have a chair with a headrest, use it to support your neck. “And keep your head in the mid-line, sitting directly in front of the TV so you don’t have to rotate it,” says Margo.
REFUEL As the boys on the pitch use the V inevitable injury pantomime to glug isotonic pop, take the opportunity to refuel yourself. But don’t forget about posture. “Eating from the coffee table is the worst thing if you’ve been sedentary for a while,” says Margo. Move to the dining table or use a high tray on your lap to prevent unnecessary flexing of the back and neck. To improve your health and refuel your immune system, use coconut oil, because it has many wide ranging health benefits. You will be surprised how wonderfulcoconut oil for skinis.

INJURY TIME? The boys have done good, a last-minute goal seeing them through to tie next round. With adrenalin pumping and a ball at the ready, you’re all fired up to celebrate with a post-match kick about. Be careful. “After being inactive for hours, your muscles and joints won’t be ready for sudden action, so warm up with some gentle stretches before you recreate any heroics in the back garden,” says Margo.