(Putting this out again as a reminder)
Sitting at a desk all day, day in day out will invariably lead to some form of body imbalance leading to bad posture.
Here’s a few simple stretches and exercises that you can do:
Rotate the ankles, or transfer the weight from your toes to heels to wake up the feet.
Place your hands on the back of the chair or try to clasp your hands together behind the chair to open and stretch the chest.
Bum clenches – YES I did say that! (take a look around your first to check no-one is looking) Squeeze the bum cheeks and then release.
Drop the head one way whilst dropping the opposite shoulder down to stretch the neck.
Stand up if you can whilst on the phone to open up and stretch the hips.
Remember both feet on the floor, not crossed legged. Sit tall, cushion behind the lower back if necessary. Don’t jut your chin forwards. Please, please don’t hold the phone under your ear whilst trying to do other things, get a headset or use speaker, make sure keyboards, chairs are at the right height. If you are lucky enough to have this facility use the person responsible for work station assessments.
Cramp is a common occurrence in Pilates classes. Cramp is a sudden involuntary contraction of a muscle that occurs in the thigh, calf or foot. Far be it for me to confirm what causes cramp but here are a few ideas:
Some believe that muscles cramps occur because of low calcium or potassium in the blood, others say lack of fluids, and some say circulation.
You may get cramp if you point your feet too hard or curly your toes under, making the muscle in the leg ...overactive, so try not to point your feet too hard and maintain a relaxed foot position.
Stretching the affected area is a good option, so stretch the calf or the hamstring or if in the foot flex the foot and rub, or walk on your heels!
To prevent muscles cramps have a diet rich in magnesium and potassium. Eat a banana before the class and stay hydrated throughout the day. Muscle cramps occur more frequently in the older generation due to muscles wastage, so even more important as you get older. Of course if cramps are frequent then medical advice should be taken.