Pilates at Your Desk

As our lives continue to shift online, the need for more movement is crucial. The trend of working remotely, necessitated by the global pandemic, is expected to continue. Many of us are feeling the effects of reduced physical activity from our increased reliance on digital technology, as well as no longer having to commute to a workplace, taking advantage of online shopping, and spending lots more time sitting.

The effects of prolonged sitting include increased risk of heart disease, diabetes, poor posture, pelvic floor dysfunction, and back, hip, knee, and neck pain. The phrase “sitting is the new smoking” has emerged in recent years to describe the detrimental physical effects of a sedentary lifestyle.

Attending regular Pilates sessions will definitely help to mitigate some of the effects of sitting all day and help to strengthen your core and back muscles so you will slouch less and have better posture when sitting. In addition, the following modified Pilates exercises can be incorporated into your workday. Try doing this five-minute series several times a day. Not only will your body feel great, but it will also leave you mentally revitalized as well.

Breath and Posture

Breath the foundation of the Pilates method and is incorporated into every exercise on every piece of Pilates apparatus and is one of the principles of Pilates. If you’re slumped in your desk chair with your shoulders rounded forward and your ribcage depressed, your breath is restricted. Taking a moment to get up and move away from your desk or even simply sitting up tall in your chair and focusing on your breath is a great way to connect to your body and mind and regulate your nervous system. Any of the following breathing exercises can be performed seated or standing.

Belly Breathing – in a seated position, place one hand on your belly and one on your back. Inhale through the nose and inflate the belly into your hand. Exhale and release the breath. Repeat 3-5 times.
Lateral Breathing – in a seated position, place your hands at the side of your ribs or let them hang by your sides. Inhale and expand the lateral ribcage, widening your ribcage into your sides. Exhale and release the breath, feeling the ribcage draw down and in becoming narrower again. Repeat 3-5 times.
Box Breathing – begin with two counts per breath and work up to four to five counts. Inhale for two counts through the nose, hold the breath for two counts, exhale through the nose for two counts, and hold for two counts. Repeat 3-5 times.

Spinal Movements

Our spine is meant to move in all directions, not stay in one shape for hours on end. That’s why sitting for long periods makes us feel stiff and uncomfortable. Performing the following simple movements is a great way to lubricate the spine and get the circulation flowing. All of the movements below are part of the Pilates repertoire.

Spine Twist – sit up tall in your chair and place your hands behind your head or across your chest. Inhale to lift the waist and exhale as you slowly rotate your torso to one side. Keep the hips still so that the rotation takes place in the spine. Inhale to prepare, and exhale as you return to centre. Repeat 3 times in each direction.
Side Bend – inhale to lengthen the spine. As you exhale, lift up and over into a side bend. Try to keep the opposite hip anchored on the chair, or avoid hiking the opposite hip if you are standing. Inhale to prepare and as you exhale, try to maintain a long spine as you return to center. Repeat three times, alternating sides.
Seated Roll Down – the Roll Down is a staple of the Pilates repertoire and just as beneficial while done at your desk. Inhale to prepare, and as you exhale, roll the chin towards the chest and continue to roll down as if you’re peeling your spine away from a wall. Exhale as you return to the starting position, stacking the spine one vertebrae at a time. Repeat 3 times. You could also try this exercise standing.
Abdominal Preparation/Chest Lift – place one hand under your chest where your ribs meet, and the other hand behind the head for support. Inhale to reach the top f your head to the ceiling. Let the eyes climb up the wall in front of you as you arch the head, neck, and shoulders back slightly. Keep the abdominals pulled in and avoid letting the ribs splay out. Exhale as you return to the starting tall spine position.
Seated Figure Four Stretch – while seated, place your right ankle across your left knee. Keep your left foot flat on the floor and the right foot flexed to protect the knee joint. Place the palms of your hands on your thighs and gently lean forward around 45 degrees, keeping the spine long. Hold the shape for a few breaths, feeling a stretch in the right hip, and return to the starting positions. Repeat three times on each side.

Adding these simple exercises to your daily routine will help combat the effects of being at your desk for long hours. Aim for five minutes, a few times a day to help you feel more alert, refreshed, and productive.