Desk stretch series – Rolldown for a tight back

Peta Serras

by Peta Serras

Desk job cramping your style? Fix it with Pilates! A weekly mini-series offering exercises and education for office babes.

Whatever your job, office aches and pains are going to happen. Is it avoidable?

Totally babe!

You’re too busy (and fabulous, mind you!) to let a niggling injury get in the way of your life and career. Money spent on physio appointments could go to Chanel.

So what’s a girl to do?

Stretch and do Pilates of course! Every Monday expect a stretch and some information about why you need to do it. You’re too busy to let a niggling injury get in the way of being productive at work. You don’t want to take days off because you’re feeling sore, so prevention is key.

Sore back and tight between your shoulders? Here’s your prescription!

1. Seated Rolldown

This exercise encourages even movement through the spine. It stretches the muscles of the back as we curl forward and strengthens the core and pelvic floor as we sit tall. When our core muscles are strong, not only will it help us sit up tall with ease, but our aches and pains through our back will lessen. 

How to do it:

1. Start by sitting tall with your back pressed against the seat and your hands on your thighs. Ensure the legs aren’t crossed and feet are flat on the floor (or high in heels!).

2. Exhale and begin to relax the head forward. Slide the hands towards the knees and begin to peel your spine off the seat. Round the back as much as you can for a stretch and ensure the head is completely relaxed.

3. Inhale at the bottom and feel your breath expand the back to further the stretch.

4. Exhale stack your spine nice and tall, moving one vertebrae at a time. Allow your shoulders to glide down your back and your neck and head being the last to stack. Repeat 8 times.

Want more stretches and tips? Download my free flexibility guide here


Pilates stretching dvd

Peta Serras

Editor of Professional Babe, Peta has a penchant for pretty things, Tom Hardy and ginger kittens. You can find her sipping a long black, creating killer content or making sure her winged eyeliner is even. Peta is a writer, model & Pilates Instructor based out of the Hunter Valley.

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