THE FITFLOP MOVEMENT SERIES
Five Exercises For 
Desk Workers

As part of The FitFlop Movement Series, improve your posture and realign your spine with back pain specialist Jude Hirschheimer.

Feel like you’re chained to your desk? You’re not alone. Sitting for long periods of time at a computer can really take its toll on your body’s alignment. Cue The FitFlop Movement Series – a series of collaborations with health and wellbeing coaches, with easy-to-follow exercise routines designed to help you move better and feel great. 

In this instalment, top Pilates instructor  Jude Hirschheimer draws on her expertise in functional anatomy, biomechanics and neurobiology to guide you through five simple moves to help improve your posture, while strengthening your core and spine. Let’s go.

Jude Hirschheimer’s 5 Step Routine For Desk Workers

1. Side Stretch With Rotation

This move is perfect for opening the sides of the body which will help with breathwork. You can also do it sitting at your desk when you need a break. 

- In a seated position, lengthen your spine. Reach one arm up and take it over to the other side.
- Reach your other arm across onto the opposite knee and gently rotate your spine to that side.
- Breathe into the stretch.
- Aim for 2-4 reps each side.

2. Table Top

This is a great exercise to open the shoulders, chest, hips and thighs and really lengthen the front of the body if you’ve been sitting at a desk all day. It also helps to engage the arms and the back of the body (glutes, spine, etc), which can start to round as we lose our postural positioning when sitting at a desk.

- Place your hands behind you at shoulder width, your feet at hip width, and sit your pelvis about halfway between your hands and feet.
- Pressing your hands and feet into the floor for balance, slowly start to peel your pelvis and spine up away from the floor.
- Send your knees forward as you lift, this will help to lengthen the spine and open the hips and thighs.
- Keep the arms as straight as you can and feel your chest open. Try and keep the head looking forward, then slowly peel back down with control.
- Aim for 3-5 reps.
 

3. Single Leg Stretch

This is a strong core exercise, which will help with control, balance and strength – it’s ideal for stretching out the legs and hips if you’ve been sitting for a while. 

- Lying on your back, bring your legs into a table top position. 
- Take your hands over to one leg, draw it towards you and curl the head forward.
- At the same time, extend the leg that you’re not holding.
- Switch legs, keeping the head curled forward.
- Use your breath to help your core to stay engaged. 
- Aim for 3-6 reps each side.
 

4. Arm Openers

This is a lovely chest and shoulder stretch with spinal rotation, great for opening up the body after long periods of sitting.

- Lying on your side, stack your legs and reach your top arm out along the floor in line with your shoulder.
- Start to lift your arm up off the floor and reach it up and over to the side, moving your head to follow your fingertips.
- Return back to the start position.
- Aim for 3-5 reps each side.

5. Hip Stretch

This move is perfect for opening and lengthening the hip flexors, thighs and quads, which can become tight and restricted if you’re sitting for long periods. It’s also a great stretch to help balance and align the spine.

- Come into a half kneeling position.
- Lengthen the spine and keep the upper body directly above the pelvis.
- Hinging from the knee, move forwards – keeping your hands on your knee for balance.
- If you’re happy to take your hands away from your knee, reach them forward and as you move into the hip stretch, reach the arm up and over in a semi-circular motion.
- Return the arm back and then move the hip/knee back to the start position.
- Aim for 2-4 reps each side.

 
Loved these exercises? Check out the rest of the series for more easy-to-follow moves to improve your mobility and boost your energy levels.

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