Benefits of Pilates for Office and Desk Workers

Being an office worker or working in an office environment poses certain health risks. Being tethered to our desks for upwards of 6-8 hours a day can cause a world of issues, from back pains through to muscle aches and joint problems.

Basically, sitting in the same position all day, every day can have detrimental effects on the body, creating muscular imbalances and a very unhappy and uncomfortable version of yourself!

There is an increasing number of work-related illnesses recorded each year because people in Australia and all over the world ignore the negative side effects of being an office worker and fail to remedy them. However, here at Dynamic Pilates, we know the perfect way to help your body overcome these issues and help you feel better and more productive each day. We’re sure you’ve probably guessed what it is, but we’ll say it anyway.


Pilates can help you not only by counteracting the detrimental effects of inactivity, but also by improving your posture and habits during the working day. During a Pilates session, you can realign the body, work the muscles that are neglected or overly tight from a desk-oriented work life, and familiarise yourself with what your ideal posture truly feels like. Over time, you can even incorporate this learning into your working lives, so that proper alignment becomes the norm in your day instead of the exception.

Some of the most common problems we encounter include:

Stiff Neck & Shoulders

Office workers spend hours gazing at a computer screen, then often return home to post on their favourite social network or watch the television. This usually creates a kyphotic head‐forward posture, which is recognized by overly tight trapezius muscles and shortened pectoral muscles. The neck muscles grow tense, and tend to trigger stress and headaches. Pilates, such as at our Pilates classes in Sydney CBD studio, can teach you how to effectively use these muscles, thus reducing strain on the shoulder joint and rotator cuff.

Legs & Glutes

Sitting for extended periods of time can lead to weakening and wasting away of the large leg and gluteal muscles. These large muscles are important for walking, balance and stabilisation. If these muscles are weak, you are far more likely to injure yourself from falls and suffer from strains when you do get around to exercising. Pilates, however, can help to keep your legs and glutes strong by reactivation or “waking them up” with small movements utilizing form and control.

Are these issues hitting far too close to home for you? Well come in and try some Pilates in the Sydney CBD!

Hips & Back

Just like your legs and glutes, your hips and back will not support you as well if you sit for extended periods. Sitting causes your hip flexor muscles to shorten, leading to problems in your hip joints. Sitting for long periods can also cause problems with your back, especially if you consistently sit with poor posture or don’t use an ergonomically designed chair or workstation. With the help of Pilates, you can strengthen your hip and back by strengthening the core support for the back, regain good alignment, and provide gentle stretches for tight back muscles.

Anxiety and Depression

Whilst the science of the link between sitting and mental health is not as well advanced as the links between sitting and physical health, we do know that the risk of both anxiety and depression is higher in people that sit for extended periods of time. This may be because people who spend a lot of time sitting are missing the positive effects of physical activity and fitness. Science aside, from our experience in our four studios across Sydney (Pilates Sydney CBDPilates GlebePilates Manly and Pilates Crows Nest), Pilates is a great way to alleviate stress and anxiety and feel more positive about all aspects of life. Just check out some of our reviews and see for yourself – these are some pretty happy people!

In Summary

Pilates encompasses exercises and methodologies that can help to significantly improve on or reduce the issues  outlined above. Focusing on core strength, awareness of controlled breathing and spinal alignment, we’ll work together in a Pilates session to improve your overall physical conditioning and mental health attributes. Besides, we’ve already done the hard work for you and listed an additional 10 Reasons To Do Pilates to help kick start your decision to a healthier and happier work life balance – but if you’re sold already, then go ahead and book your class today.