Pilates For The Workplace

If you find yourself zoning out at your desk with achy shoulders, back or hips, try these simple exercises. You might be surprised by how much difference a little movement makes.

 

Seated Hundred:  

10 sets of inhale/exhale (100 pulses) Get your postural muscles back in the game and open your breath

  • Sit tall at the very front of your chair
  • Tighten an imaginary belt at your low waist and imagine growing even taller
  • Float arms slightly in front of hips
  • Vigorously pulse your arms (front to back) while the torso stays completely still. Inhale smoothly for 5 pulses, and exhale for 5 pulses
  • Lift one leg slightly off the mat to increase the challenge

Arm Circles:

5 reps in each direction Stretch the chest muscles and gently work your upper back muscles

  • Sit with back flush against backrest
  • Exhale deeply to pull bottom ribs into back of chair
  • Tighten an imaginary belt at your low waist and imagine growing even taller
  • Circle arms forward up, then out to the side and back down.
  • Only keep circles as big as you can keep bottom ribs in contact with back of chair Reverse direction of arms.

Glute and Piriformis Stretch:

Get the blood flowing back to your bum after all that sitting

  • Cross right ankle over the left knee with a very flexed right foot
  • Open right knee to the side until you find a stretch in your seat.
  • Increase stretch by pressing right knee further to the side using right arm
  • Grab your right knee with the left palm and pull right knee to left shoulder as you twist your torso towards the knee.

Repeat on the other side