We're all guilty of not moving enough during the day when deskbound; it's an easy trap to fall in to when working from home and having nowhere to go. Luckily Natalie Clough, the Founder and owner of her eponymous boutique pilates studio in south London, which has recently pivoted to a fully digital membership service. Here she shares 4 easy exercises to do while seated at your desk (or sofa!)
Hands above the head - Shave x 5
Pull the thumbs apart and bring the hands to the head. Keeping the elbows back, lift the hands up again.
Opening the chest and strengthening the back muscles that help to give us good posture. This also relieves back, neck and shoulder tension.
Hands behind the head - Twist x 5 each side
One hand on top of the other. Push the head into the hands and the hands back onto the head. Keep the elbows wide and sitting on both sit bones twist to one side and then the other
Usually we sit, stand, walk and maybe bend over but never remember to twist. Mobility in the spine is important and this easy one can be done on a call or as a quick typing break.
Stretching to the side - Mermaid
One arm up to the ceiling against the ear, the other down to the floor and pressing into the chair. Keep both sit bones down and reach over to the side.
Think about the lift in the waist and spine which helps get us out of compressing the lower back.
Leg on Body - Glute Stretch
One ankle over the opposite knee, lean forward and stick the bum back behind, keeping hips even.
Stretches the glutes and sometimes the hips if they are tight. Essential for long periods of sitting.
For details of Natalie's 1:1 training and Zoom classes visit www.nathalieclough.com
