Better Posture At Your Desk

Learn Office Friendly Pilates based Exercises and Ergonomics to improve your posture and reduce pain.

What you'll learn

You will learn the principles of Good Posture and Ergonomics to improve your health at work

Look younger, slimmer, more confident by making clever adjustments to your postural alignment.

You will be safe with this easy to follow, but surprisingly challenging Pilates-based workout that is approved by a registered physiotherapist

Get a proper toning workout during the office hours so you can spend more time with you family

Improve your energy levels prevent the mid-afternoon slumps. Reduce stress and stiffness,

Strengthen your core, improve circulation, reduce a neck hump

Increase your self-esteem, motivation and productivity at work

No need to change into a skimpy outfit. you can do this discreet workout without leaving your desk.

Learn the most common reasons for your back or neck pain, as well as simple and effective tactics to reverse the effects of the incorrect sitting.

Reduce migraine and tension headache

Improve your range of motion and lubricate your joints

Requirements

Stay in your work clothes. No getting on a mat, no loss of dignity at the office. Most exercises are done in sitting position, only some of them will require you to stand up by your desk.

The carefully selected exercises are safe and effective for a vast majority of people. No exercise experience is required. If you struggle from a painful medical condition, please speak to you doctor, who might also like to try this program!

Your regular office chair will be your perfect companion for the exercises.

You could get an optional kiddies ball or any cushioned object to squeeze between your knees.

Description

Pilates is more than exercise… it’s a way of life.  As a Pilates master teacher, I committed my passion and energy to providing corporate Pilates training and Wellness programs to thousands of office workers for over 20 years.  I decided the time had come to put together an online program when I visited my bank consultant a few years ago. She mentioned that she had a terrible headache and a debilitating neck spasm while trying to move her neck in a way that, I could see, was the cause of her problem.  I helped her with just one stretch and she was amazed at how good it felt,  having experienced it, she was very interested in knowing more about her postural alignment. I promised her, I would create a series of safe and simple exercises that are easy to follow without leaving the desk.  I want my approach to movement with convenience to become accessible to more desk-bound people.  Whether you are a fitness addict or have never done any exercise before, this program brings the principles of  Pilates technique to your workplace, in the form of an easy-to-follow and surprisingly challenging workout, specifically designed for your lunch or teach break. Stay in your work clothes, all you need is your chair and an optional kiddies ball or something similar, like a padded diary or a small cushion for this full-body safe but challenging workout. Unavoidably long hours sitting at your desk may cost your health and well-being. Millions worldwide leave their desks at the end of the working day with hip discomfort, lower back pain, stiff shoulders, neck muscle spasms, eye strain, and migraines. Many of us have good intentions and try our utmost to get to the gym, or out cycling, running, or walking, but our meetings run over schedule, and by the time we’ve negotiated the traffic it is too late or we are too tired to be active.The solution? A series of simple, effective Pilates-based exercises, perfect for a lunch or tea break, designed to rejuvenate, revive, and strengthen the supporting muscles in your core. This course's information and the exercises will help you be more aware of your sitting posture, reduce stress, loosen stiff joints, strengthen the core musculature, improve circulation, and reduce mid-afternoon slumps.  A registered physiotherapist has approved this program.Now you can burn calories and learn a proven strategy for resisting postural gravity at work without becoming a center of attention at your office.   Even your employer may thank you for the effort. According to a study published in the Journal of Occupational & Environmental Medicine, researchers found that when they tested the association between lifestyle-modifiable health risks and work performance, these risk factors (predominantly inactivity and obesity) had a significant impact on work performance. Obesity correlated to more effort required to get work done, and lack of activity meant work-loss days. Further, worker disability costs the economy billions, lower back pain being one of the top reasons.Stress and incorrect work-station setup cause office workers to:a) hunch their shoulders and slouch over their desks;b) develop spinal joint disorders and bulging or prolapsed disksc) awkwardly tilt their chins forward, which causes a neck hump d) over-arch the lower back and have a protruding bellye) less than-optimal posture makes you look older than you aref) carrying extra weight, which makes you feel too heavy or too shy to join conventional exercise activitiesg) incontinence and hemorrhoids are common consequences too.This educational and practical video program will help you understand how to reverse or stop the progression of these and other problems.  After watching the first 3 chapters you will feel confident to move on to the Express 15-minute workout and commit to the series of carefully selected exercises any day when you have to spend more than one hour at your computer and see the difference in your mood and function during your workday.  My idea is that you will memorize the program over time and will be able to execute your favorite 3-5 exercises several times a day for maximum impact. Part 1: What is the definition of a perfect posture?   In this part, you will discover the physiological norm of a postural alignment.  This complex concept is made simple and explained in layman's terms.  Part 2: Let's have a look at the basic Ergonomics. This is a quick demonstration of how best to set up your workstation, including the desk, chair, and computer. Following these simple rules will ensure that you are most effective at work.Part 3: The guided exercise program includes explanations of the causes and symptoms of some of the common postural problems that cause back and neck pain or tension headaches.  Two students with different postural issues help to demonstrate the exercises.  Together we will explore the correct techniques for deep and effective neck stretches, soothing back moves, burning legwork and buttocks workout, decompression of the spinal joints, and calf stretches (ouch, from wearing those high heels!) we will continue addressing the fundamentals of good posture. You will learn which core muscles to squeeze and tighten (yes, especially for new moms) and more.  Some exercises here will involve a larger range of motion which you can do when you have more privacy in your company or work from home.  A busy open-plan office will require a more discreet variety that I will be happy to share with you.  Part 4: Daily 15-minute Express full-body workout.  We will run through the entire full-body workout with no interruptions.  It will make your whole body tingle with joy and within days you will notice that you feel better at work and able to correct the outlived bad sitting habits.  Over time with the increased muscle tone, you will look more confident and energetic.  The video provides an invaluable source for the regular commitment to better posture at your desk. We all admire the French, in books like Two Lipsticks and a Lover and French Women Don’t Get Fat, as they’re adept at incorporating small amounts of exercise into everyday life. They take the stairs, do calf raises while looking for a book on the library shelf, and, amusingly, never forget their buttock clenches while queuing at the supermarket. They’re a nation of people who prefer the gentler, more regular variety of all-day movement. they are choosing the ‘slow burn’ as opposed to the ‘overheated exertion’ that is synonymous with the Californian gym mentality.If all-day body awareness and perfect posture is your approach too, and you’d like to leave the office knowing you’ve covered the basics at your desk, this program is perfect for you. Not only will it benefit the office worker, but also the university or college student, school child, pregnant woman, the physically challenged, and the elderly. Being aware of the ergonomics and postural alignment is vital no matter what is your fitness level. The workout is designed to relax the overly-stressed executive and is likely to benefit the elite sportsperson, who despite multiple achievements on the sports field, may still battle with optimal postural alignment. This program helps you to understand your body better and gives even the very unfit and inactive a non-threatening place to start in the quest to lead a more active lifestyle.

Overview

Section 1: What is good posture?

Lecture 1 What is good posture?

Section 2: Ergonomics and postural alignment at your desk.

Lecture 2 Ergonomics and postural alignment at your desk.

Section 3: Guided Video Exercises

Lecture 3 Intro

Lecture 4 Shoulder Circles

Lecture 5 Chest Expansion

Lecture 6 Chest Awakening

Lecture 7 Screw Driver

Lecture 8 Hands, Arms and Neck Stretch Combo

Lecture 9 Flamenco Arms

Lecture 10 Spinal Decompression Explained

Lecture 11 Spinal Compression Visualised

Lecture 12 Decompress Your Spine

Lecture 13 Tightening Abdominal Corset

Lecture 14 Optimal Pelvic Position when Sitting

Lecture 15 Buttocks Squeezing

Lecture 16 Hip Stretch

Lecture 17 Foot Work

Lecture 18 Spine Twist

Lecture 19 Side Stretch

Lecture 20 Postural Awareness Visualised

Lecture 21 Leg Work

Lecture 22 Inner Thigh Squeezes

Lecture 23 Neck Stretch

Lecture 24 Parting Advice

Section 4: 15-Minute Express Workout

Lecture 25 Daily Express Workout

If your work involves sitting and you worry about your posture declining, if you are struggling from spinal pain or tension headaches, it is quite likely that it is the incorrect sitting causes the issues with your health.,You will learn to resist the gravitational forces that progress with sitting long hours and with ageing. The useful information and the carefully designed daily workout will alert you to the the simple changes you can make to improve your health and the way you look.,Whether you are a top athlete or someone with limited mobility or extra weight. You will find you personal challenge in this manageable quest to improve your posture, irrespective of you fitness level..,The Wheelchair-bound may find many of the exercises in this program suitable, depending on a type of disability.,Also suitable during pregnancy and postpartum,Great program for the elderly,If you are a school teacher or an educator you can to try you favorite 2-4 exercises from this program with your students in class to help them regain focus and learn good postural habits.