\u201cWhen we sit for long periods, our joints move less, the muscles around our hips and upper back become stiff, our glutes become less active, and even our breathing can become shallower as we slump into our desks,\u201d explains Rebecca Dadoun, Pilates instructor founder of Pilates Prescription<\/a>.<\/p>\n Latest Videos FromFit&Well<\/p>\n \u201cFive minutes of movement gets the spine moving again, encourages circulation, wakes up muscles that have switched off and can leave you feeling both physically and mentally refreshed,\u201d Dadoun tells Fit&Well.<\/p>\n She encourages desk workers to move every 45 to 60 minutes.<\/p>\n You may like<\/p>\n \u201cStand up to take a phone call, walk while waiting for the kettle to boil or perform a few gentle mobility exercises by your desk,\u201d Dadoun adds.<\/p>\n Her short routine introduces gentle movement from your desk in a way that feels realistic when you\u2019re busy at work\u2014perfect when you only have five minutes between meetings.<\/p>\n How to do the five-minute desk-Pilates routine <\/p>\n This five-minute desk-Pilates routine features the following five movements. Perform each one for one minute.<\/p>\n Cat-cowArm openingSide reachMarchingRoll down1. Cat-cow<\/p>\n Seated Cat Cow – Chair Yoga – YouTube Watch On <\/a><\/p>\n Time: 1min<\/p>\n Benefit: Mobilizes your spine and relieves stiffness caused by prolonged sitting.<\/p>\n What to read next<\/p>\n How to do it:<\/p>\n Sit with your feet flat on the floor and your hands resting on your thighs.Inhale as you push your chest forward, extend through your spine and raise your chin.Exhale as you round your back and gently tuck your chin.Continue alternating slowly with your breath.2. Arm opening<\/p>\n Time: 1min<\/p>\n Benefit: Improves spinal mobility and helps release tension through your upper back and shoulders.<\/p>\n How to do it:<\/p>\n Sit with your feet flat on the floor and arms in front at shoulder height, palms facing.Sweep one arm out to the side and round behind you as far as it’s comfortable, gently rotating your upper body too, while keeping your hips facing forward.Return to center and repeat on the opposite side.3. Side reach<\/p>\n Seated Side Stretch (Parsva Sukhasana) – YouTube Watch On <\/a><\/p>\n Time: 1min<\/p>\n Benefit: Stretches the muscles around your rib cage and improves side-body mobility, helping counteract desk posture.<\/p>\n How to do it:<\/p>\n Sit with your feet flat on the floor and one hand holding the side of the chair.Reach the opposite arm overhead.Gently lean further over your head without collapsing forward.Return to center and repeat on the other side.4. Marching<\/p>\n SEATED MARCHING STOMPS | Exercise Guide | Safe Exercise for Osteoporosis – YouTube
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