This simple seated exercise is based on Joseph Pilates' principles of healthy spine alignment and the importance of breathing and body posture.

 

Step 1: Sit tall in your chair with your feet on the ground and shoulder-width apart.

 

Step 2: With your arms straight, clasp your hands together and place them between your knees.

 

Step 3: Inhale as you curl your chin to your chest.

 

Step 4: Slowly roll your body down between your knees until your hands touch the floor.

 

Step 5: Reach out and forward and exhale as you roll your spine - one vertebra at a time - back up to the starting position.

 

Step 6: Repeat ten times.