How to incorporate movement and Pilates while working

So many of us have jobs that keep us at a desk or behind a computer. This encourages rounded shoulders, rounded back, flexed hips for extended periods, elongated lower back muscles, contracted and shortened abdominal muscles, forwarded head position and so many other unnatural postural positions for our body. Keeping our bodies in these unnatural, far from ideal positions for our frame for long periods of time, pain eventually results when we try to bring our body back to a more ideal postural position. To help minimize the amount of pain, discomfort or stiffness we may feel when we get up, incoporateing movement and Pilates while working would be ideal. Some exercises and stretches can be done periodically throughout the day. Depending on the layout of your office, cubicle, open concept or private, modifications or a selection of the exercises suggested can be done. 

Let’s start with sitting up nice and tall. Roll your shoulders back and let them fall down into a natural position. Lift your sternum up towards the ceiling. If you need to, think about pulling your shoulder blades together (retracting your scapula). 

Now add breathing in the Pilates way: inhaling through the nose keeping the abdominals tight, engaged and contracted, expanding ribcage out to the back and sides; exhaling through pursed lips contracting and tightening abdominals further. Take 5-8 breaths. 

Continue breathing. On the exhales, think about engaging your abdominal muscles and pulling them up as well as tighter and flatter. Hold this position for a few breaths, then release. Repeat 5-8 times. 

Add arm circles. Arms are by your side as the starting position. Inhale, arms come up towards the ceiling; exhale, arms come down and back towards your sides. Repeat 5-8 times in one direction then again in the other direction. 

Elevate and depress your shoulders. Arms by your sides to start. Inhale, raise your shoulders towards your ears; exhale, depress your shoulders. Repeat 5-8 times. 

We’ll try and relieve some of the tension in our necks. Inhale, nod your chin; exhale, raise your chin back up. Repeat 5-8 times. Inhale, rotate head to left; exhale, rotate head to the centre. In hale, rotate head to right; exhale, rotate head to centre. Repeat 5-8 times. 

Pushups. For this you’ll need a wall. Face the wall standing far enough away that you need to lean forward to reach the wall. Place hands on the wall just beyond shoulder width apart. Inhale, bend elbows lowering upper body towards wall; exhale, push away from the wall extending elbows. Throughout, maintain engaged and tight abdominals. Repeat 5-8 times. For an increased challenge you can do this on the floor either on your knees or toes. 

Plank. Again we’ll need a wall. Similar starting position as for the pushup except your forearms will be placed on the wall, fingers interlaced, and elbows under your shoulders. Place your feet far enough away from the wall so that not only are you learning forward but you also feel your abdominals working to prevent you back from extending. Keeping your abdominals tight and engaged throughout, inhale and exhale holding this posi tion. Hold this position for 30 seconds, slowing increasing the duration to 2 mins. For an increased challenge this can be done on the floor either on your knees or toes.

Many of the exercises described in our “Technical Inspiration” sections can also be done at the office. 

If your office environment doesn’t really allow for any of the above exercises, here are some non-Pilates alternatives. 

• Walk during your coffee breaks. 
• Consider a walking meeting rather than the conventional sitting around a table meeting. 
• Try walking up a few flights of stairs to your office. 
• Park the car a little further away from your building. 
• If using public transportation, get off one stop earlier and walk. 
• When talking on the phone, consider walking and talking. 
• If you work in a team, suggest setting aside one hour a week for Pilates or some other group activity. There are many instructors out there that have corporate rates and will come to the office and offer group Pilates (or fitness) lessons. The break from work and movement will help productivity. Even one hour a week will make a difference.

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This article was originally written year, before covid happened and proliferation of remote work. With more people working remotely or from home, incorporating movement and Pilates while working is more possible. With remote work, you can choose the environment you are working in! The key is to choose and create an environment where movement and Pilates can be included easily while working. How to create that environment is a topic for another article!