Pilates with Hanneke Blog
Yes, you can do Pilates anywhere! Sitting, standing and lying down!
The beauty of Pilates is that it follows you wherever you go. You can leave your mat, but still practice what you've learned. Sometimes you're practicing without even knowing. How? Pilates slows down and focuses in on very basic movements which retrains neuro-muscular patterns and
helps build core strength, improve balance and prevent injury. Your body will remember and implement these muscular movements in your everyday life.
Here are a few very basic Pilates moves to do while seated at your desk. Not only will it relax you, but it will also help improve your posture:
1) Pilates Breath:
Sit up nice and tall on your chair: Inhale through your nose into the back and sides of your ribcage, feel how your entire chest expands three dimensionally. Now exhale through your mouth (as if you're blowing out a candle), grow even taller and feel how your ribcage collapses in on itself, your abdominals start wrapping around you, and how your pelvic floor lifts (a slight internal lift from the bottom of your pelvis). Repeat 3-5 times.
2) Breast Stroke Prep Modification:
Sit with your shoulders rolled forward slouching, back resting against your chair. On an inhale roll your shoulders to a neutral position on your back and lengthen through your spine, exhale and continue to lengthen & straighten your spine, feeling your abdominals wrap around your waist. Inhale to hold it, exhale to release everything. Repeat 3-5 times.
Another idea to help your posture and help work those deep intrinsic muscles at your desk is to replace your office chair with a stability ball
. The ball is very unstable and a lot of the deep little muscles in your body have to work to keep you upright! (Stability balls can be bought online or at most sports shops where sports equipment is sold.)
For more about Pilates and me check out my facebook, Pilates with Hanneke
, or my website