Workplace pilates

For those of us who work a desk job, the negative effects a sedentary lifestyle has on our health is common knowledge.

We’re told to move more, which is easier said than done when you’ve got back to back meetings booked. And while we make an effort to head to the gym outside of work, after a long day, this can be the last thing we want to do.

But it really is important to move during the day. So, we’ve got some simple, tension-releasing movements you can do at your desk, without disturbing your colleagues.

Core breathing

On your chair, sit up straight and tall. Inhale, letting your torso expand with air, like a balloon. As you exhale, concentrate on pulling your stomach in towards your spine. Repeat for five breaths.

Oblique (chair) twist

On your swivel chair, sit towards the front. Sit up straight and place your hands, palms down on the desk. Squeeze your knees together and ever-so-slightly lift your feet off the floor. Without moving your chest, start gently twisting the chair from side to side. Twist as far as comfortable and repeat five times each side.

Ankle flexes

Sitting, cross one leg over the other. With the foot on top, point the toes as far as possible before flexing them back. Repeat 10 times before changing legs.

Shoulder circles

Sitting up straight, begin circling your shoulders back slowly. After five reps, change direction and circle the shoulders forward. The slower the movement, the more tension you will release.

Calf stretches

Stand with your feet hip-width apart. Feet facing forwards, with your core engaged, begin bending your knees out over your toes and slowly straighten back up. Rise up onto the balls of your feet, before coming back down to the floor. Repeat this 20 times.

Back bend

Bring yourself to the front of your chair. Firmly place your feet on the floor, Inhale deeply, placing both hands, palms down, behind your back. Gently push your body forward as you lower your shoulders, relaxing your head towards the back of the chair. Hold for a moment before releasing.

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Written by Ellen Lees
Head of Content.
Written by Ellen Lees
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