Work can become a stressful endeavor as it takes its toll on your body. You might be aching all over in the middle of the day, and yet you don’t have the time or the opportunity to head to the spa or gym. Fortunately, there are ways to reach a compromise. You can perform simple Pilates exercises at the office using nothing more than your chair, office desk, and (if you’re willing to get on your hands and knees) the floor.
Designed for spinal alignment and to empower your core strength, Pilates can do wonders for your body, and you don’t have to worry about spending more hours after work to do so. Here are a couple of Pilates exercises you can do during your lunch break at the office.
Loosen The Knots In Your Back
With a pinkie ball, lean against the wall and set it between your scapula and spine. Gently move side to side, then up and down, in order to loosen knots caused by the fascia constricting due to pressure or stress. You can also perform this exercise for the fascia at the bottom of your feet with your desk as support.
Inhale and feel your ribs expanding forward, backward, and sideways as oxygen fills your upper chest, back, and diaphragm. Visualize the air releasing in the opposite direction as you exhale, from the upper chest going downward. This conscious breathing exercise helps when you feel tired or anxious, allowing you to calm down before heading back to work.
Make The Most Of Your Swivel Chair
If you have a swivel office chair, sit on it while placing your palms down on the desk. Keep your knees together tightly and your feet lifted 1 inch off the floor. Begin twisting the chair side-to-side, which stretches and tones your oblique muscles. You can do 10 rotations for clockwise and counterclockwise.
Get Your Arms Moving
On your chair, sit on the front edge with your upper body slanted slightly forward. Feet must be planted on the floor and your knees tightly together. Rotate your arms from your shoulders, as if you are holding two heavy objects in your hands, and continue circling until they are above your shoulders. Repeat in the opposite direction while lowering them back to your side.
You can now use your coffee breaks to do some stretching, breathing, and exercise to ease you through the end of the workday.
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