Sitting in front of a computer for hours on end, day after day wreaks havoc on the body in what can only be described as the “Desk Effect.” The Desk Effect is a pattern of common muscular imbalances resulting from long hours of sitting and staring at a computer. This is generally seen as tightness in the front body (hip flexors, chest, and shoulders) and weakness in the back body (gluteals and back muscles).

Our bodies function best when they are correctly balanced. Imbalances in the musculoskeletal system often lead to chronic pain and injury. To reverse the Desk Effect symptoms, it’s essential to do exercises that open up and stretch the front body (which is tight) while strengthening the back body (which is weak). Pilates is renowned for correcting muscle imbalances such as the Desk Effect, and the following 5 Mat Pilates exercises* are quick and effective for creating a more balanced body.

Pelvic Curl (also called Bridging)

Prep:

1. Start by lying on your back with your knees bent and feet flat on the mat, approximately 5-8 inches apart.
2. Keep your arms on the mat straight down by your sides, actively reaching towards your heels.
3. From a neutral spine position, inhale to prepare.

Exhale: Engage your abdominals, imprint the low back onto the mat, and then continue to press down into the feet to lift your hips off the mat. Continue peeling your spine up off the mat one vertebra at a time, raising your hips higher off the mat until you’re resting at the tops of the shoulder blades. It should feel as though there is a straight line from your knees to your collarbones.

Inhale: Hold your position.

Exhale: Reverse your pathway and articulate your spine back down onto the mat one vertebra at a time until you’re back to your starting initial position.

Repeat for ten repetitions.

See a video of this exercise.

Back Support (also called Reverse Plank)

Prep:

1. Sit on your mat with your legs straight out in front of you (or bent to modify the exercise).
2. Place your hands on the mat behind you with fingers pointing towards your hips or out to the sides of your mat.
3. Pull your shoulders back and open up your chest.
4. Lengthen your spine and create a flat back.
5. Inhale to prepare.

Exhale: Press into your hands and feet to lift your pelvis off the mat, creating a straight line from your head to your feet (or knees if your legs are bent).

Inhale: Hinge at your hips to lower your pelvis toward the mat, maintaining a flat back the entire time.

Exhale: Press into your hands and feet to lift your pelvis off the mat, creating a straight line from your head to your feet (or knees if your legs are bent).

Repeat for ten repetitions.

See a video of this exercise.

Swimming

Prep: Lay face down on your mat with your legs straight and arms reaching overhead. Float your head, arms, and legs off the mat, and keep the back of the neck long and abdominals engaged inwards toward the spine.

Exhale: Paddle opposite arm and leg for five counts, maintaining a stable trunk. Avoid excessively arching the low back.

Inhale: Paddle opposite arm and leg for five counts, maintaining a stable trunk. Avoid excessively arching the low back.

Continue alternating the breath for five counts per inhale and exhale for approximately 100 counts.

See a video of this exercise.

Swan

Prep: Lay face down on your mat with your legs straight, and elbows bent close to your ribcage, and hands-on the mat near your shoulders.

Inhale: Lift your head and chest off the mat by arching your upper back, then press into your hands and straighten your arms to lift your trunk higher off the mat. Lengthen your spine up and out of your pelvis, keep your abdominals drawn inwards, and only come up as high as is comfortable for your low back.

Exhale: Reverse your pathway to come down, bending your elbows to bring your trunk back down onto the mat and lowering down into your prep position.

Repeat for ten repetitions.

See a video of this exercise.

Rocking Prep

Prep: Lay face down on your mat with your knees bent and hands reaching back to grab hold of your ankles.

      Inhale: Press your ankles into your hands and lift the head and chest up off the mat, engaging your abdominals inwards toward your spine.

      Exhale: Lower the head and chest back down onto the mat and into your prep position.

Repeat for ten repetitions.

See a video of this exercise.

*All 5 Pilates exercises are included in the BASI Pilates Mat Program.

**Some exercises may not be appropriate during certain phases of pregnancy or if specific injuries are present. Please consult your physician before beginning a new exercise program.

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