Pilates At Your Desk
Posted on: 03-23-2012 Posted in: Blog
Do you sit at a desk all day? We asked Katie Yohe, Harmony Pilates instructor, for her tips to stay alert and flexible after a long day at your computer!
“I sit at a desk all day long, and get stiff after a while. Are there any Pilates moves I can do in my office chair to help?”
Honestly, the best thing I can suggest is GET UP! Take 5 minutes to walk around and get yourself some water (staying hydrated will help you feel less sluggish). But if you’re tied to your chair, give these a try:
Start seated towards the front of your chair with both feet planted on the floor sit bone distance apart. Maintain equal weight on both sits bones and a neutral pelvis throughout.
Spine Stretch Forward
Rest your hands on top of your thighs, or allow your arms to hang heavy by your side. Inhale to nod your chin and as you exhale, slowly round your spine forward one vertebrae at a time to stretch through your middle back. Stay for a few breaths before re-stacking your spine to vertical.
Breast Stroke Prep
Place your hands behind your head at the base your skull, and inhale to gently traction your spine up and extend your upper back pointing your breastbone to the ceiling. Exhale to return to vertical.
Inhale to reach both arms long to the ceiling. Grab your left wrist with your right hand and as you exhale, gently pull, allowing your spine to arc to the right. Inhale to stay and focus on the stretch through your ribs before you exhale to return vertical and repeat to the second side.
Cross your right ankle over your left thigh, then exhale to lean forward as far as you are able to maintain a neutral spine. If you’re not busy typing, writing, or holding the phone, you can also gently press your right hand onto your thigh bone to increase the stretch. Hold for a few good breaths imaging your thighbone lengthening out of the hip socket and your spine getting longer tail to head before stacking your spine to vertical and switching sides.
Repeat each move 2 or 3 times and you should feel looser and more connected in no time!