Do you work 9-5 (or even longer!) behind a computer? Do you find after a long day’s work you have sore shoulders, tight muscles and a heavy neck? Has posture been something you have struggled with at work for years? Pilates may be just what you need to help rid of those aches and pains and to strengthen your postural muscles!
The Pilates method involves a series of low impact exercises to help improve your posture whether you are sitting, standing or doing your day to activities. It helps build mind-body awareness and recognise incorrect patterns of movement. Pilates exercises are designed to strengthen your deep core muscles to increase stability to your lower back which could help you when you are sitting at your desk at work. Pilates also targets other areas such as the gluteal (buttock) muscles to offload your hips/pelvis and the deep neck flexors to potentially reduce neck symptoms. Office workers also often have very tight hamstrings, hip flexors, upper trapezius and pectoral muscles – so guess what? Pilates also includes flexibility work to release all of those areas too!
If you are an office worker, we’ll let you into a secret, the below Pilates exercises are the best ones for you!
- Swan Dive
Is a great choice for improving the stability of neck and shoulders muscles whilst incorporating deep core work. Your neck won’t keep itself up, you need those deep neck flexors!
- Breaststroke Prep
Yet another great exercise to help with the strength and stability of your postural muscles! The Breaststroke helps open up your chest while strengthening your upper back muscles and deep neck flexors, all things you need when sitting upright for 8 hours!
- Arm Openings
The arm opening exercise is not only great for improving your flexibility, it’s also great for improving the stability of your lower back, an area which is hugely important if you want to steer clear of shoulder, neck and back problems, which aren’t much fun to have!
4. Shoulder Bridge
And now for our star of the show, the shoulder bridge, great for segmental spinal mobility as well as essential activation of the core and gluts whilst you perform the exercise. With a strong core and back, you can protect your spine from future aches and pains!