Hunching at your desk for hours or slouching over your phone or tablet can place undue stress on your back, shoulders, hips and neck. It can often be worse for home workers who don’t have the correct setup or equipment to ensure they are sitting up properly.
“Working from home often means long hours spent rounded over laptops, which can lead to tight hips, slouched posture and a sleepy core,” says Allie Ryle, a qualified mat and reformer Pilates instructor at The Fitness Group, which is launching its new Sana Pilates class in January.
She has created a sequence of five Pilates exercises for Fit&Well readers who work from home in front of a computer all day, to help counteract the damage done from sitting.
“These can be done desk-side with just a mat or a small amount of floor space,” says Ryle. “They target posture, deep core stability, spinal mobility and hip strength—the key pillars that help counteract long sedentary days.”
The Pilates Desk Workout
1. Arabesque lunge reach
(Image credit: The Fitness Group)
Sets: 2 Reps: 8-10 each side
Why Ryle recommends it: “This is a standing, desk-side move that fires challenges balance and hip stability while opening the chest, which is ideal for counteracting rounded laptop posture.”
How to do it:
- Stand by your desk (in case you need it for support) in a staggered stance with your rear heel lifted, front knee bent and arms reaching overhead. Your arms, back and rear leg should form a straight line.
- Gently engage your core and hinge forward from your hips to shift your weight onto your front leg, lifting your back leg behind you.
- Exhale as you return to the start.
- Do all your reps on one side, then switch sides.
2. Single-leg stretch
Image 1 of 2
Sets: 2-3 Reps: 10 each side
Why Ryle recommends it: “This exercise targets the deep core while training pelvic stability. It’s a brilliant reset for anyone who’s been sitting for hours because it re-engages the muscles that support your spine and posture.”
How to do it:
- Lie on your back with your knees bent and feet on the floor.
- Engage your core and gently press your lower back into the floor. Draw the belly gently up and in as if you are zipping up a pair of jeans.
- Lift your right leg into tabletop position, with your right knee directly above your right hip and your right shin parallel to the floor.
- Inhale as you extend your right leg, holding it at a 45° angle to the floor, keeping your pelvis still and ribs soft.
- Exhale as you bend the leg back to tabletop position, moving slowly and with control.
- Do all your reps on your right side, then switch sides.
3. Bird dog
(Image credit: The Fitness Group)
Sets: 2 Reps: 8-10 each side
Why Ryle recommends it: “Bird dog strengthens the deep core, spinal stabilizers and glutes while reinforcing posture,” says Ryle.
“It trains your body how to stabilize the spine during single-sided movements, which in my opinion is one of the most functional skills for everyday life, especially if you spend long hours sitting.”
How to do it:
- Get on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Gently draw your belly button up toward your spine to create a neutral, stable core and look at the floor to keep your neck in a neutral position.
- Inhale to prepare, then exhale as you reach your right arm forward and your left leg back, creating one long line from fingertips to toes.
- Hold for 1–2 seconds without shifting or rotating the hips.
- Inhale to return to the start position with control, then repeat on the other side, alternating sides with each rep.
4. Prone extension
(Image credit: The Fitness Group)
Sets: 2-3 Reps: 8
Why Ryle recommends it: “This move—also known as swan prep—is perfect for reversing the hunched, rounded posture we adopt at our desks,” says Ryle. “It strengthens the upper back while opening the front of the body.”
How to do it:
- Lie face down on your mat with your hands by your shoulders, either lightly touching the floor or raised just above it.
- Draw your shoulderblades down towards the mat and lengthen your body through the crown of your head.
- Exhale and lift your chest gently off the floor without pushing heavily through the hands.
- Hold for 2-3 seconds, then lower with control.
Form tips:
- Keep your glutes (the butt muscles) relaxed. The movement should come from the upper back.
- Think length, not height and keep looking down at the mat.
5. Seated roll-down and twist
(Image credit: The Fitness Group)
Sets: 2 Reps: 6
Why Ryle recommends it: “This brings mobility back into the spine while waking up the deep abdominals—ideal for mid-day slouch prevention,” says Ryle.
How to do it:
- Sit tall at the edge of your chair with your feet under your knees.
- Slowly round your spine, rolling back just until your core engages.
- Hold, then rotate gently to one side, return to the centre, then rotate to the other side.
- Roll back up to sit tall. Repeat six times.
Form tips:
- Keep your shoulders relaxed.
- Initiate the roll from your pelvis, not your chest.
- Your movements should feel smooth, not forced.