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. You may like “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: …