A Fitness Instructor Endorses These Three Pilates Moves to Alleviate Post-Sitting Discomfort
In an effort to combat the discomfort that arises from extended periods of sitting, a certified Pilates teacher, Juanita Franke, offers three simple stretches that can be performed at your desk. These exercises, which collectively take approximately 10 minutes to complete, are designed to alleviate the aches and pains associated with prolonged immobility.
Conveniently, these stretches can be done with minimal equipment, and you do not even require a mat; you can push your chair in and perform them by your desk (provided you're not in an open-plan office).
The first exercise, called the Cat-cow, involves starting on all fours and alternating between rounding and arching the back. This movement helps to stimulate the spine and promote flexibility.
The second exercise, or Mermaid stretch, involves sitting cross-legged and reaching one arm over the head while twisting the torso. This stretch targets the shoulders and waist, offering relief to those areas.
Finally, the Saw stretch encourages spine rotation and forward bending, benefiting the lower back and improving overall flexibility.
Juanita Franke is a NeuroStudio Level 1 Practitioner and lead instructor at Club Pilates. She was certified in 2017 through Vitality Pilates in Seattle, WA, and has been teaching movement for over 20 years.
Although the article does not provide detailed instructions for the second and third stretches, standard Pilates recommendations for desk workers often include shoulder and chest openers, as well as spinal twists for upper body and spine mobility. As always, if you experience pain while performing these stretches, modify the movements or consult a professional.
Yoga, with its focus on flexibility and wellness, can be integrated into one's health-and-wellness routine even during work hours. Juanita Franke, a certified Pilates teacher and neurostudio level 1 practitioner, recommends science-backed stretches such as the Cat-cow, Mermaid stretch, and Saw stretch to combat discomfort from extended periods of sitting. These exercises, when combined with regular fitness-and-exercise routines, can promote improved health, wellness, and flexibility.
