Seated Pilates Exercises

Many use Pilates to stretch and exercise their bodies. Pilates has several movements that can be performed while in a seated position, whether on the floor or in a chair. Chair Pilates may be most beneficial for those who will be in the chair for long periods of time.

  1. Seated Spine Stretch

    • The seated spine stretch is a basic exercise that can typically be performed by Pilates enthusiasts of all experience levels. According to the Livestrong website, this gentle exercise elongates your calves, hamstrings and muscles in the lower and upper back. To perform this exercise, sit on the floor or on a mat and stretch your legs out in front of you. Place your hands behind your head with your elbows bent. Round your back, then gently reach your hands and shoulders towards your feet---only go as far forward as it feels comfortable. Keep your abdominal muscles tight and keep your lower back flat. Hold the position for as long as you would like.

    Seated Twist

    • When you are on an airplane or in a car, you can easily become uncomfortable and fatigued. To combat those undesirable feelings, give your back a gentle twist. Rotate your body as far to the right as you comfortably can, suggests the Everything About Pilates website. Place your right hand behind you to assist in the rotation and add support, if desired. Hold this position for a few moments and repeat on the other side. Performing this exercise can stretch your spine, along with the muscles beside it, and fight fatigue, as well.

    Rope Raise

    • Stretch the muscles in your back, chest, shoulders and rotator cuff by performing the Rope Raise exercise. Perfect for those seated on the floor or in chairs, the Rope Raise can release tension in your upper body and provide a relaxing stretch. Grab a piece of rope, yoga strap, towel or scarf and hold it between your hands. Hold your hands straight out above your knees while holding the rope, keeping them shoulder-width apart. Pinch your shoulder blades together and pull your shoulders back. Raise your arms above your head, then bring the rope down to touch your forehead. Place your arms back over your head and reach as far up as you can, then return to the starting position.