Computer Chair Workout

Computer Pilates
Begin all exercises by sitting up tall, slightly away from the back of the seat. Your feat should be flat on the floor and your arms should be by your side reaching for the floor. Your shoulders should drag down and back.

Single Leg Stretch

• Inhale, lengthen the spine

• Exhale, lift your right knee, place your left hand on your shin, right hand on your ankle and bring your knee into your chest and your forehead toward your knee. Inhale, and on next exhale, release to starting position

• Repeat to the other side

• 6-8 reps each leg

Spine Twist

• Cross arms in front of chest, hands resting on top of opposite shoulder

• Inhale, lengthen the spine

• Exhale, rotate to the left keeping shoulders down and arms in front of chest

• Inhale, exhale to deepen the twist

• On the next exhale, return to center and repeat to the right

• 4-6 reps

Swimming

• Inhale, reach arms overhead

• Exhale, drop shoulders out of the ears as fingertips reach up

• Inhale to lift chest up to the ceiling and extend your spine

• Slowly begin a swimming flutter motion with the arms as you continue to lift your chest to the ceiling

• Stay for 5 breaths and then release

• 2-3 reps

Roll Down

• Inhale, lengthen the spine

• Exhale, drop chin to chest and roll through spine until head reaches between knees and your arms toward the floor

• Inhale, stay with back rounded and abs pulled in

• Exhale, roll back up, pulling your abs up and in

• Image making space between each vertebra and feel your shoulders reach away from your ears

• 4-6 reps