Four Desk Exercises for the Workday, According to Club Pilates

Long hours at the desk can take a toll on your posture, energy levels, and overall well-being, but the good news is there are several ways to stay active without a break in your schedule.

ESRT tenant Club Pilates – who recently opened a brand-new studio at 501 Seventh Ave. – aims to take the “you can’t sit with us” mentality out of this sometimes-intimidating workout to create an inclusive community for all. The brand has since expanded its presence to more than 1,200 studios worldwide and has welcomed thousands to its warm, accessible environment.

Club Pilates’ Rachel Rene Calandriello has worked her way up from instructor to her current position as regional lead instructor within the last six years. Beyond her role as lead instructor, Calandriello directs and coordinates Club Pilates’ teacher training program.

Soleus Push-Ups

It is no secret that many people sit for extended periods of time, especially in an office. Calandriello recommends five sets of 10 soleus – or calf muscle – push-ups for those who struggle to get their steps in.

• Sit up straight with your feet flat on the floor.
• Slowly raise your heels up and hold briefly at the top.
• Lower your heels and repeat.

“If you can’t get up and walk around every hour like most people hope to do, a few calf raises can really give you that added benefit of decreased glucose levels,” she said.

Spinal Stabilizer Circles

An often-neglected muscle group for desk workers are the spinal stabilizers, which tend to “turn off and cause you to slump in your chair,” Calandriello said. To maintain a strong spine and stellar posture, she recommends 10 circles in each direction.

• Sit up straight with your feet flat on the floor.
• Place your hands on your knees.
• Inhale, and begin to circle your spine in one direction.
• After 10 circles, repeat in the other direction.

Seated Cat-Cow

Another great way to create flexibility and reduce back tension, Calandriello said, is target your thoracic spine – or your rib cage spine – with a series of seated cat-cow stretches.

• Sit up straight with your hands behind your head.
• Inhale and expand your chest up to the sky.
• Exhale as you round your spine and look down at your belly button.
• Repeat 10 times.

“Cat-cows are another great way to open up the chest area, because we tend to round our shoulders when we are at the keyboard,” she said.

Shoulder Rotations

Often when we look at a computer screen for any length of time, it is common to feel eye strain. Calandriello offered an exercise to continue the spinal flow as you give your eyes a much-needed break.

• Sit up straight with your hands behind your head.
• Inhale and twist your spine to the left as you look past your elbow.
• Exhale and deepen your twist before you return to center.
• Repeat on the other side.

“When you are at your desk all day and you stare at the same spot, you may start to lose the ability to control those muscles in the eyes,” said Calandriello. “A long look in a different direction can be really helpful.”