Five minutes of Pilates might not sound like much, but in the middle of the working day it can do wonders to release physical and mental tension.
It’s less about getting a workout in and more about helping ease some of the strain built up in the body and mind.
“When we sit for long periods, our joints move less, the muscles around our hips and upper back become stiff, our glutes become less active, and even our breathing can become shallower as we slump into our desks,” explains Rebecca Dadoun, Pilates instructor founder of Pilates Prescription.
“Five minutes of movement gets the spine moving again, encourages circulation, wakes up muscles that have switched off and can leave you feeling both physically and mentally refreshed,” Dadoun tells Fit&Well.
She encourages desk workers to move every 45 to 60 minutes.
“Stand up to take a phone call, walk while waiting for the kettle to boil or perform a few gentle mobility exercises by your desk,” Dadoun adds.
Her short routine introduces gentle movement from your desk in a way that feels realistic when you’re busy at work—perfect when you only have five minutes between meetings.
How to do the five-minute desk-Pilates routine
This five-minute desk-Pilates routine features the following five movements. Perform each one for one minute.
- Cat-cow
- Arm opening
- Side reach
- Marching
- Roll down
1. Cat-cow
Time: 1min
Benefit: Mobilizes your spine and relieves stiffness caused by prolonged sitting.
How to do it:
- Sit with your feet flat on the floor and your hands resting on your thighs.
- Inhale as you push your chest forward, extend through your spine and raise your chin.
- Exhale as you round your back and gently tuck your chin.
- Continue alternating slowly with your breath.
2. Arm opening
Time: 1min
Benefit: Improves spinal mobility and helps release tension through your upper back and shoulders.
How to do it:
- Sit with your feet flat on the floor and arms in front at shoulder height, palms facing.
- Sweep one arm out to the side and round behind you as far as it's comfortable, gently rotating your upper body too, while keeping your hips facing forward.
- Return to center and repeat on the opposite side.
3. Side reach
Time: 1min
Benefit: Stretches the muscles around your rib cage and improves side-body mobility, helping counteract desk posture.
How to do it:
- Sit with your feet flat on the floor and one hand holding the side of the chair.
- Reach the opposite arm overhead.
- Gently lean further over your head without collapsing forward.
- Return to center and repeat on the other side.
4. Marching
Time: 1min
Benefit: Activates your core and hip muscles while improving circulation after sitting.
How to do it:
- Sit toward the front of your seat with your feet flat on the floor and spine upright.
- Slowly raise one knee, then lower it with control.
- Repeat on the other side, then continue, alternating sides with each rep.
5. Roll down
Time: 1min
Benefit: Encourages segmental spinal mobility so your back feels looser and more mobile.
How to do it:
- Sit with your feet flat on the floor toward the front of your chair.
- Slowly roll your spine forward one vertebra at a time, reaching your arms down your legs.
- Pause briefly at the bottom.
- Slowly reverse the movement with control to the start.
