01 The Fidget

How often were you told to sit still when you were little? I am giving you permission to fidget. Whenever you're in front of a screen for a long time, mix up your position. Switch legs, cross and uncross your legs, stand, sit, roll onto your side, lay on your belly. In a nutshell, move your body more. Even when relaxing. It will thank you. 

02 The Head Ramp

When we're scrolling our phone we often settle into a position with the head and chin jutted forward. To improve your posture and alleviate ‘tech neck’, ramp your head back and up until your neck feels long, with your skull in line with your spine. Every time you're using your phone think ‘head ramp'!

03 The Pelvic Curl

Gently moving your pelvis between tucking and untucking when you're sat down for long periods of time is a good way to gently work your core and keep your lower spine & hips happy. Whenever you are sitting still, gently untuck your pelvis (e.g stick your bottom out a little) like the photo on the right - it's a much more active seated position than having your pelvis tucked. 

04 The Side Eye

Just as your back doesn't benefit from staying sedentary for too long, your eye muscles need a stretch too. After long periods at a screen, give your eyes a break. Keep your head still while you take your gaze left, right, up and down, holding each movement for a few breaths before moving on to the next.

05 The Chest Lift

Counteract all that forward hunching with some back extension. Interlace your fingers behind your head - elbows in the corner of your vision - keep your neck long and lift your breastbone to the sky. Maintain for a deep breath in and repeat.

About the author: Laura Harding is a Pilates teacher based in Colchester, Essex, UK. laura@colchesterpilates.com
Instagram: @colchesterpilates

References:

• Bowman, K, 2014, ‘Move Your DNA: Restore Your Health Through Natural Movement’