🖥️ 5 Simple Pilates Moves You Can Do at Your Desk

Spending long hours at your desk? You’re not alone! Sitting too much can lead to stiff shoulders, tight hips, and back pain. Luckily, Pilates offers quick and simple exercises you can do right at your desk — no mat required. These moves help reset your posture, boost circulation, and refresh your mind.

Here are 5 desk-friendly Pilates exercises:

1. Seated Spine Stretch 🪑Sit tall on your chair, feet flat. Inhale, then exhale as you round your spine forward, reaching your hands toward the floor. Slowly roll back up.Great for: releasing tension in the spine.

2. Shoulder Rolls 💆‍♀️Lift your shoulders up toward your ears, then roll them back and down. Repeat 10 times.Great for: easing shoulder and neck stiffness.

3. Seated Leg Lifts 🦵Sit upright, core engaged. Lift one leg a few centimeters off the ground, hold for 5 seconds, then lower. Alternate sides.Great for: strengthening core and quads.

4. Chest Opener 🌬️Interlace your fingers behind your back (or hold your chair). Open your chest, squeeze your shoulder blades, and breathe deeply.Great for: counteracting desk hunch.

5. Seated Twist 🔄Place your right hand on the back of your chair, left hand on your thigh. Inhale tall, exhale to gently twist. Repeat other side.Great for: loosening the spine and improving posture.

✨ Even 5 minutes of these moves during your workday can reduce aches, energize your body, and sharpen your focus. Next time you’re stuck behind the screen, take a mini Pilates break — your body will thank you!