Posture at a desk: five Pilates fixes

First, find neutral: sit with your feet flat, your weight through your sitting bones and your ribcage stacked over your hips — not slumped, not arched. Second, breathe wide into your ribs rather than shallow into your shoulders; it resets the deep core that holds you upright.

Third, mobilise your spine every hour — a slow seated roll-down and a gentle rotation take thirty seconds and keep the back from stiffening. Fourth, open the chest: clasp your hands behind you and draw the shoulders down and back to counter the forward hunch of a keyboard.

Fifth, stand and load your legs. A few slow squats or heel raises wake up the glutes that sitting switches off, so your posture has a foundation to stand on. None of it is complicated — the trick is doing it often.

These are the same principles we teach on the Spine Corrector and reformer, made desk-sized. Want the full version? Your first class is 35 GEL, and you can book it in under a minute.