Your Pilates Post For October

PILATES ADVICE FOR OFFICE WORKERS

I'm sure that all of you who include Pilates as a regular form of exercise in your life plan recognise how much improvement to your posture has been made as a result of your ongoing classes. The following educational article reminds you about the impact of too much sitting down! Read through as a useful reminder to share with any of your family and friends who may be inclined to sit down a little too often!! Its particularly relevant to people who have to stay at a desk for long periods of work.

"Have you ever thought about how much time we spend sitting?

We slouch from bed to car seat, to work seat, to sofa. But the goal of sitting is to give our bodies a break from standing. Sitting is meant to break up the motion of a dynamic day. But the opposite has become the modern way; we sit for 13 hours a day, sleep for 8, and move for 3. And living all day on our bottoms isn’t good for us.

Studies have shown that People who sit for more than 11 hours a day have a greater risk of premature death. Sitting really is the new smoking. It drives up blood pressure and increases the risk for diabetes, obesity and depression.

Sitting for too long will decondition your gluteal muscles in the buttocks, tighten your hip flexors and your hamstrings will shorten. All of this can contribute towards back pain.

We conduct most of our business and social affairs from a seated position so whenever possible, why not try to follow our tips below...

Top tips to improve your posture in the workplace and reduce back and neck problems:

1. Do more walking!

Swap your meeting venue from the board room to the outdoors. Walking can help your ideas flow. Whenever possible have regular breaks from your desk and walk around, instead of emailing a colleague get up and go and see them. When you’re on the phone try to walk around, or stand up.

2. Think!

Think about your posture when you’re working, avoid slouching, poking the chin forward and rounding your shoulders. Make sure your computer monitor is at the right level and place your feet flat on the floor. Ensure you're sitting in the correct type of chair and your office 'props' are supporting your properly.

3. Take a break!

Have regular breaks and do some gentle stretches whenever possible. Remember that regular short breaks are better than longer infrequent ones. Did you know that your head weighs between 10 & 11 lbs and if you poke your chin forward it increases the load on your spine fourfold?

4. Pilates can also help!

The things you learn in Pilates really can be transferred into everyday life. It teaches you to be posture aware and corrects muscle imbalances.