Pilates instructor recommends these 5 moves to undo the damage of sitting at a desk all day
Soothe a stiff neck, spine and hips from hunching over a laptop
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How much time have you spent sitting down this week? Whether you’re hunched over one of thebest laptops, kicking back on the couch, or driving, it’s the default position. But excessive sitting can have unwanted effects on your body.
“Physiologically, there are many reasons that our joints and muscles might feel stiff and sore after prolonged periods of sitting,” explains Pilates instructor andShape Pilatesfounder Gemma Folkard. “One of the major reasons for aches and pains is the actual position sitting puts us in.
“The body is unbalanced, with the hip flexors and muscles in the front of the neck becoming tight from being in a shortened position for a long time. Meanwhile, the muscles that stabilize the spine, such as the abdominals and the glutes, can become weak from underuse.”
Luckily, one of the easiest ways to fight this is free: you simply need to move. To help you soothe your stiff joints and sore muscles after a long day at the (home) office, Folkard has shared a five-move routine that you can do in just 10 minutes.
How to do Gemma Folkard’s Pilates routine for a stiff neck, hips and spine
Perform the exercises above in order. Complete all prescribed repetitions for each move before progressing to the next one. Where possible, try to transition smoothly between the exercises. Take note of Folkard’s cues about correct form below, to ensure you get the most out of each move.
1. Spine stretch forward
Repetitions:5
2. Spine twist
Repetitions:5 on each side
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3. Shoulder bridge
Repetitions:6-8
4. Lateral stretch
Repetitions:4-6 on each side
5. Extension with Pilates ball
Repetitions:60 seconds
How does movement fight the effects of too much sitting down?
When I think of brain power, my mind jumps to people solving complex math equations or making scientific breakthroughs. But Folkard points out that, according to Nobel Prize winner Dr Roger Sperry, “90% of the brain’s stimulation and nutrition to the brain is generated by movement of the spine”.
“It makes sense, then, that after a day at our desk we might feel physically and mentally depleted,” Folkard says. “A static posture also reduces blood flow, causing a lack of [supply of the] oxygen and nutrients muscles need to feel their best.”
Movement is the obvious solution to this, and it doesn’t have to be an intense HIIT class or gut-busting run, to have an effect.
The body moves in three planes of motion: the sagittal plane (up, down, forward and backward), the frontal plane (side-to-side movements), and the transverse plane (rotational movements). Folkard says your body needs movement in all three planes throughout the day to keep it running smoothly, and her routine covers all bases.
“If moving in different planes each day sounds like a lot of work, it’s not!” she says. “It can be this routine, or even basic moves such as picking things up off the floor, walking, turning – all those natural movements that sitting at a desk removes from your day.”
A sedentary lifestyle has also been linked to other negative health outcomes. TheWorld Health Organization’s (WHO) 2020 guidelines on sedentary behavior state: “In adults, higher amounts of sedentary behavior are associated with detrimental effects on… all-cause mortality, cardiovascular disease mortality and cancer mortality, and incidence of cardiovascular disease, Type 2 diabetes and cancer.”
However, upping your activity levels can counter this. The WHO guidelines say “some physical activity is better than none”, and “many of the benefits of physical activity” can be seen from 150-300 minutes of moderate-intensity physical activity per week week, 75-150 minutes vigorous-intensity physical activity per week, or an equivalent cocktail of the two.
Meanwhile, research published in theBritish Journal of Sports Medicinein 2023 concluded that, in a 13-year study of 11,989 participants aged 50 and above, “sedentary time was associated with higher mortality risk, but only in individuals accumulating less than 22 minutes of moderate to vigorous physical activity (MVPA) per day”.
“Higher MVPA levels were associated with lower mortality risk, irrespective of the amount of sedentary time,” it adds.
Harry is a huge fan of picking things up, putting them down again and writing about it, which uniquely qualifies him for the position of fitness and wearables writer with TechRadar.
He’s an NCTJ-qualified journalist with a degree in English and journalism and several years’ experience covering the health and fitness beat. This has involved writing for the likes of Men’s Health, Women’s Health, Runner’s World, Fit&Well, Live Science and Coach.
Harry is passionate about all things exercise-related, having spent more than a decade experimenting with a wide range of training styles. He’s used strength training, bodybuilding, Pilates, powerlifting, gymnastics, rowing, yoga, running, calisthenics, CrossFit and more to build a fit, functional body (and have fun while doing it).
When he’s not writing or training, he can usually be found racing his dog Archie up scenic hills in the south west of England or working to complete his NASM-certified personal trainer qualification.
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