Office Workers Should Incorporate These Five Pilates Exercises for Enhanced Mobility and Stiffness Prevention
In an effort to counteract the damaging effects of a desk job, Pilates instructor Kerrie-Ann Bradley, the founder of Pilates At Your Desk, has shared a routine of five exercises designed to strengthen and mobilize the joints and muscles often weakened by prolonged sitting.
The routine, demonstrated in an Instagram Reel shared by DecathlonUK, includes the Child's pose to kneeling plank with triceps press-up, the Cactus arms exercise, the Side plank to side bend, the Cactus arm extension, and the All 4s upper-back rotation.
These exercises are intended to stretch out the hip flexors, mobilize the shoulders, and extend and mobilize the upper spine. They are to be done with six to eight reps on both sides of the body where relevant.
The Child's pose to kneeling plank with triceps press-up helps to strengthen underused muscles and improve spinal mobility, while the Cactus arms exercise and Cactus arm extension focus on mobilizing the shoulders. The Side plank to side bend and All 4s upper-back rotation are designed to move the body in various ways and directions, aiding in overall mobility and flexibility.
These exercises can be used as an exercise snack to break up the working day and can be done a few days a week. They may help alleviate back pain, tight hips, and sore shoulders for desk job workers.
While specific details about Bradley's routine could not be found in the search, general Pilates practice often includes exercises such as Cat-Cow stretches, shoulder rolls or circles, hip circles or openers, thoracic spine rotations, and neck stretches and chin tucks. For the exact exercises recommended by Kerrie-Ann Bradley, consulting her official Pilates-related resources, website, or publications would be necessary.
For more information on Pilates At Your Desk and Kerrie-Ann Bradley's exercises for desk workers, visit her official website or follow her on Instagram.
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