Pilates for the Office Worker

May 7, 2017
Alicia Jamous 0 comment(s)

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!

Pilates exercises

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!

  1. 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!

  1.  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!

  1. 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!

Pilates class

About the author

Alicia Jamous

I qualified as a physiotherapist a number of years ago now with a Doctorate in Physiotherapy from Boston, Massachusetts in the USA. Love brought me to Manchester from the US, and I have been happily settled in the UK since! I have great passion for Pilates because of the amazing effect it has on your body. I feel great energy after a good session and I really enjoy meeting the wonderful people at my classes! I cater for all abilities - from people who have never exercised before to elite athletes. If you can’t find me at work you can find me out on a run, hanging out with family/friends or looking up her next beach holiday spot (or at a Pilates class of course!)


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