This desk-side Pilates workout can counteract the damaging effects of sitting with just five moves

Woman in business attire and bare feet stands in a staggered stance on an exercise mat, in front of an office desk with a monitor on it.

Hunching at your desk for hours or slouching over your phone or tablet can place undue stress on your back, shoulders, hips and neck. It can often be worse for home workers who don’t have the correct setup or equipment to ensure they are sitting up properly.

“Working from home often means long hours spent rounded over laptops, which can lead to tight hips, slouched posture and a sleepy core,” says Allie Ryle, a qualified mat and reformer Pilates instructor at The Fitness Group, which is launching its new Sana Pilates class in January.