everything-about-pilates.com your trusted source for pilates

Simple Pilates Basic Move Exercises You Can Do At The Office

Lower Back Stretches Help Prevent Work Related Stress Without Ever Leaving Your Desk

There are many simple and discreet Pilates basic moves exercises you can do right at your desk to relieve tension. If you have been trying to fit an exercise schedule into your busy workday, you may not have thought about actually doing your exercises at work!

You can choose to do it at lunch; on your break or even if you arrive early in the morning before work. Some focus areas that may cause and retain stress are your lower back and shoulders.

It is very important to practice these stretching and posture exercises as well as office stress management to achieve the best possible results.

Pilates is a fitness discipline designed to increase your flexibility, your body alignment and perhaps most importantly, Pilates increases your mental alertness. This is great news for many office workers out there.

No matter what type of career you have, there may be a certain level of stress that is associated with it. If you are searching for a way to eliminate your stress, Pilates at the office is the answer for you.

Pilates lower back exercises you can do in your office:

The Swinging Warm-Up: A Pilates basic move you can do anywhere.

• Stand up with your arms and knees loose.

• Lift your arms over your head and swing them down to the floor, bending your knees slightly but letting your upper body hang like a rag doll.

• Swing them back up and try again.

• Breathe deeply as you move through this motion. This is an excellent way to stretch your back muscles and relieve any tension that is being held.

Another Pilates Lower Back Exercise for Stretching:

• Sitting at your desk, place your back flat against the chair back.

• Engage your abdominal muscles by pulling them in and up. Hold this for a moment, then release and repeat. Imagine that you are zipping up a tight pair of jeans.

• This exercise can also be done standing against a wall.

Lower back exercises can be extremely important whether you have back issues or not as this is a key spot for stress in the office place.

Try this Pilates basic move for neck and shoulders:

• Sitting at your desk, tilt your head to the right, dropping your right ear to your right shoulder. Be careful not to raise your shoulder to your ear.

• Return to center and tilt the other direction.

• Repeat this a few times each side.

• Now turn your head to look left, hold for a moment, and turn head to the right and hold.

• Repeat a few times each side.

The Plank Position: For your shoulders, try the plank position. It is one of the best shoulder exercises that Pilates offers.

• Face the wall and stand far enough away that you need to lean forward to reach the wall.

• Place hands on the wall a little wider than shoulders width apart.

• Lower your chest to the wall, hold, then return to starting position.

• Make sure to keep your body tight and in place. Create a long line from head to your feet.

• Repeat 5 times.

Advanced Plank: Try a plank position on the floor.

• To begin, lay flat on your stomach on the floor. Then lift yourself into a push-up position.

• Keep your butt, core and shoulder blades tight and then slowly lower yourself closer to the floor keeping your weight shifted in your feet.

• Try to push yourself back up to your starting position.

• Make sure to keep your core firm and engaged. Think of pulling your navel to your spine the whole time you are in plank position.

This exercise can be tough for beginners so please go slow!

These are just a few of the many Pilates basic move, neck and shoulder and lower back exercises you can do at the office. Doing Pilates basic moves, and stretch exercises throughout the day will keep your muscles loose and increase your mental alertness when doing office work.

So, the next time you want to relieve office stress, try Pilates!

Want To Contribute To Our Pilates Blog?

Have a story or a review that you're eager to write? Post it here! We've made it easy for you! Write it and we'll publish it in our Blog. It's that simple. Help us help others by sharing your knowledge and passion about Pilates with the many readers who visit Everything About Pilates every day.

Guidelines are easy: Write an article, personal Pilates success story, or review of a Pilates product and we'll post it. Make sure to tell readers a little bit about yourself at the end of your article. Thanks for joining the Everything About Pilates family!
Please make sure that you include your email address so we can make sure you know when your article has been added.


End of Pilates basic move article

To return to Everything About Pilates Home Page from Pilates Basic Move Page Click Here.

We Are Here To Help

Have questions about this article, or Pilates in general? Please e- mail us using out spam buster e mail form shown below. We would love to hear from you.

Ask Susannah
Please note that all fields followed by an asterisk must be filled in.
First Name*
E-mail Address*

Please enter the word that you see below.



Do You Have A Special Need?

Pilats or Yoga which ones bette for you

Looking for information on how to get your tummy flat? Read our article on The best workout to get a flat stomach Trying to lose some weight? Read our weight loss success article. Having a baby and looking to stay in shape safely? Read our article onPilates Pre Natal Exercises


We started this site because of our love and belief in the amazing work Joseph Pilates invented over eighty years ago. It’s changed our lives and we want you to discover it as well.

We constantly update our content to be on top of everything about Pilates. We are on the lookout so we can share our very best information from the fitness industry to you.

Want to contribute? Send us an email. "Ask Susannah" email box forms are found through out the site.


Home Pilates Blog Contact Us Positions / Terminolgy Pilates Quotes Site Map


Exercises Exercises for Abs Butt Exercises Balance & Stability Resistance Training Strength Training Exercise Ball Workout Nude Exercises Arthritis Help Golf Exercises Prenatal Exercises

Fitness Plans

Pilates Beginner Teen Workouts Baby Boomer Benefits Pilates For Men Bridal Fitness Better Sex Weight Loss Weight Training Rehabilitation Relieve Office Stress Erase Airline Fatique Pilates vs. Yoga Fitness Health On Line Fitness Certification


Pilates Reformer Home Gyms Pilates Ring Pilates Clothes Reformer DVD

Equipment Reviews

Ab DVD Reviews Exercise DVD Reviews Pilates Book Reviews


Subscribe To This Site
Add to Google
Add to My Yahoo!
Add to My MSN
Subscribe with Bloglines

Enjoy This Site?
Then why not use the button below, to add us to your favorite bookmarking service?

| Homepage | Contact Us |

Put your footer info here. You can also add links Photo Disclaimer
Return to top

Everything-About-Pilates Copyright© 2006-2010.
Have Fun With Your Teen Fitess Workouts Helping Baby Boomers Stay Fit And Healthy With Low Impact Exercise Programs Pilates For Men Pilates Ab Workouts