I Tried Reformer Pilates for a Month to See if It Could Undo Years of Sitting at a Desk

When I graduated college with a bachelor’s degree in print journalism in hand, I was beyond thrilled to land my first full-time job at a magazine in New York City. The office was arguably one of the sweetest set-ups a 22-year-old could dream of, complete with pizza Fridays, bagel Wednesdays and its own bar for after-work happy hours. But alas, even with the trendiest, most appealing amenities for all to enjoy, a 9-to-5 desk job can be grueling on the body—especially as time passes.

For instance, one study revealed that those who worked an eight-hour desk job experienced exhaustion, hypertension and musculoskeletal disorder symptoms in the lower back, shoulders, knees and thighs. In addition, some of the long-term health challenges associated with prolonged sitting include type 2 diabetes, heart disease and even early mortality. Lack of movement during the day can also contribute to muscle atrophy.

This information caught my attention, since I’m passionate about improving my overall health and well-being. Over the years, I’ve tested out various fitness apps, treadmill walking workouts, cardio routines and Pilates. I’ve become particularly dedicated to the latter—especially since I spend most of my days sitting.

“When you sit for long periods every day, your body gets really good at sitting. You notice tight hips, less movement through the spine, rounded shoulders and sometimes the head starts to sit forward too. A lot of people also lose that connection to the muscles that are supposed to be supporting them,” explains Ellen Nalaboff, Pilates master teacher and owner of ROCK Pilates in Huntington, NY. “What I love about the reformer is that it gets the whole body moving again. You are strengthening, but also moving through range at the same time. So you are not just stretching something that feels tight; you are teaching the body how to support itself better—you are reprogramming your body.”

One of the most amazing benefits of the reformer is that it allows you to move your body through ranges of motion you likely don’t experience during the workday.

“You’re extending the hips, rotating and articulating the spine, opening the chest and shoulders, and strengthening the posterior chain,” explains Marina Enright, founder of Amare Pilates. ( erior chain is the group of muscles situated along the backside of your body.)

Pilates has provided me with an engaging outlet to break up my workday while strengthening my body. So, I tested reformer Pilates for an entire month to see if it could help counteract years of sitting at a desk. Here’s what happened.

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The ‘Desk Worker’ Dilemma: Why I Turned to Reformer Pilates

Since I work from home, I crave a fitness routine that helps me break up my day and get out of the house. I’ve never been a dedicated gym enthusiast, but during the warm weather months, I love bike riding, hiking and brisk walking. I also love testing out different fitness classes. Pilates has become my favorite—it’s something that keeps me engaged and leaves me feeling like I’m getting a productive workout every time.

My core isn’t as strong as it should be, and I’ve become much more intentional about staying in shape now that I’m in my early 30s. Pilates gives me the best of both worlds—a workout I genuinely enjoy and noticeable progress as the weeks pass.

What makes Pilates an ideal choice for those who work a desk job? The reformer, which typically comes equipped with five springs.

“The reformer lets us move people through positions they don’t get to experience at a desk: lying on their back, lying on their stomach, kneeling and standing. We can open the hips and chest, move the spine and strengthen the muscles that support better alignment, all in one session,” explains Allyn Hinton, PT, founder and owner of Swell Pilates Studios. “The springs are especially helpful because we can adjust the resistance for each person. Someone who feels stiff or disconnected from their body can start with support and gradually build strength. I think that combination of movement, strength and body awareness is exactly what many desk workers need.”

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How Does Reformer Pilates Actually Fix Posture?

If you’re curious about doing reformer Pilates for better posture, we have the inside scoop. According to Hinton, posture improves when the muscles supporting your shoulders and spine are strong enough to perform their jobs on their own. On the reformer, you’re training the deep abdominals, the muscles that stabilize the shoulders and the muscles along the spine.

“The springs give you feedback, so you can feel when your ribs, pelvis and shoulders are working together instead of letting your neck or lower back take over,” Hinton explains. “Better posture doesn’t mean holding yourself rigidly upright. It means having the strength and mobility to sit or stand comfortably and to change positions easily.”

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My 30-Day Reformer Pilates Routine

I recently signed back up for Club Pilates and am so glad I did. Although this summer was incredibly hectic between travel and work deadlines, I made carving out time for my wellness a priority. That meant taking a level one class at either Club Pilates or a boutique studio when I was away four days a week. My Club Pilates membership is a “single-studio unlimited classes a month” package and costs $289.00 per month.

I tracked my reformer Pilates one-month results while being dedicated to this healthy habit.

Related: ‘I’m a Pilates Instructor—This Is the Best Move To Help With Stiff, Tight Hips’

The Results: Did It Undo My ‘Desk Body’?

Changes in my back and neck pain

By the end of my one-month Pilates journey, I started to notice improvements in my lower back discomfort and neck stiffness (or “tech neck”). After some Pilates sessions, my back felt overall less fatigued and my neck felt more relaxed while sitting at my desk. While the changes were small, I’m hopeful they will continue to improve further as I keep up with my practice.

According to Hinton, training on the reformer can be beneficial for those dealing with back and neck discomfort from prolonged sitting. This piece of Pilates equipment moves your spine in various directions—extension, flexion, rotation and side bending. It also builds strength in the core and muscles that stabilize your spine, neck and shoulder/hip girdles.

“I think balance is key: you’re building strength in the muscles that support your posture while also improving spine mobility. When you achieve both, it becomes easier to move comfortably throughout your day,” Hinton explains.

Related: Fitness Instructors Say This Is One of the Most Overlooked Exercises for Stronger Legs

Posture awareness (the “taller” feeling)

My reformer Pilates before-and-after posture transformation wasn’t truly groundbreaking. I did notice small improvements in my posture—namely, standing up a bit taller throughout the day—which makes perfect sense since Pilates works to strengthen the muscles that support solid posture. While it’s too soon to notice any major changes, this is another element I’m excited to improve as I continue.

“Pilates helps build the muscles around the trunk and teaches you how to organize the spine, ribs, pelvis and shoulders together. On the reformer, you are working against the springs but you still have to control your alignment. The resistance of the springs gives you feedback on your movement so that you can learn to move more efficiently even when you leave the class,” Nalaboff explains.

If you’re dealing with rounded shoulders from a desk job, join the club. Can Pilates help fix rounded shoulders? It can, but Nalaboff says strengthening your upper back is just one piece of the puzzle. It’s also important to see how your ribcage is moving, whether you’re able to extend your spine, how your arms connect into your back and if your abs are offering support.

“The body has to work together. That’s really the point,” Nalaboff explains.

Screenshot

Alexa Mellardo

Core strength and flexibility

My core was where I noticed the most improvement, which is a win because my abdominal strength was seriously lacking. After just one month, I was surprised by how much strength I started to build throughout my entire core, which in turn helps support my posture. From the Pilates hundred and plank to pike to even footwork, mostly every Pilates exercise calls for drawing in the deep abdominals and stabilizing the core.

During the final week of my 30-day journey, I was able to complete all reps for the more challenging exercises without fatiguing or needing to stop for a break.

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The Pros and Cons: Is It Worth the Cost?

While a Pilates membership varies depending on the studio and package you choose, I think it’s absolutely worth the time and cost. After all, you’re investing in your physical fitness and overall well-being! Plus, Pilates builds real-world, functional strength rather than sleeve-busting biceps for aesthetics—meaning it helps you move better throughout everyday tasks and activities.

“The reformer gives you resistance and support at the same time, which is one of the reasons I think it works so well for [those who spend most of their day sitting],” Nalaboff says. “Someone can come in who has been sitting at a desk for 10 or 20 years and they may be strong in some places, very stiff in others, and sometimes not even aware of where they are compensating. We can change the springs, range of motion and exercise choices to meet the person where they are.”

Related: This Is the Best Pilates Exercise for Stronger Glutes, According to Instructors

5 Tips for Beginners Starting Reformer Pilates

1. Start with two classes a week

How often should you do Pilates for better posture? Hinton recommends starting with just two classes a week as you ease into the practice. This provides enough consistency to learn the exercises and start building strength, along with ample time to recover in between classes. If this flow feels good and works well with your routine, Hinton recommends working up to three days a week.

2. Take things slow

During the first month, focus on learning how your body moves rather than acing the most challenging exercises in class.

“Pay attention to your breathing, your alignment and whether you can move without gripping through your neck or lower back. Tell your instructor your goals are better posture, less stiffness and a stronger core so they can help you work toward those specifically. And on the days between classes, get up and move throughout your workday,” Hinton says.

Remember—slow and steady wins the race. Working on the basics is how you learn to effectively use your abs, position your shoulders, control the equipment and move your spine.

“This is where you learn the art of control that translates into better movement and a more efficient workout. If you get that foundation right, everything else gets better and easier,” Nalaboff explains.

3. Find a good teacher

Finding a convenient class is all well and good, but your teacher is what makes the overall experience worthwhile.

“Pilates is very specific, and how you learn the exercises in the beginning really matters. Look for an experienced instructor who is actually watching you move, correcting you and helping you understand what you should be feeling. A smaller class or a private session can be especially helpful when you are first starting out,” Nalaboff points out.

In addition, be sure to have an open line of communication with your instructor.

“Let your instructor know you’re new and share any injuries or movement concerns. Ask questions when something feels confusing, and speak up if a movement hurts so your instructor can help you adjust,” Hinton says.

4. Pay attention to how you feel outside the studio

While advancing in each exercise is a reasonable goal, it shouldn’t be your only one. Be mindful of how you feel outside of the studio as well.

“Start noticing if you are sitting differently at your desk, standing taller, moving with less stiffness or using your body differently during the day. Those changes are really where Pilates starts becoming more than just another workout. It becomes an integral part of your lifestyle,” Nalaboff explains.

5. Add movement to your day beyond Pilates

While Pilates can be an incredibly effective training modality, Nalaboff says it doesn’t work like magic. In other words, don’t expect everything to be fixed after you complete an hour-long class and then sit for another 10 hours.

“Get up, walk around, change positions. Movement needs to become part of your day,” Nalaboff stresses.

Adding movement snacks to your routine—especially if you spend a good portion of the workday sitting—is a wise idea. Pair that with Pilates, and you’re well on your way to building a stronger body.

Up Next:

Sources:

Daneshmandi, H., Choobineh, A., Ghaem, H., & Karimi, M. (2017). Adverse effects of prolonged sitting behavior on the general health of office workers. Journal of Lifestyle Medicine, 7(2), 69–75. Corliss, J. (2015, January 22). Too much sitting linked to heart disease, diabetes, premature death. Harvard Health Publishing. Cleveland Clinic. (2022, March 4). Muscle atrophy: Causes, symptoms & treatment. Cleveland Clinic. Ellen Nalaboff, Pilates master teacher and owner of ROCK Pilates in Huntington, NY Marina Enright, founder of Amare Pilates Allyn Hinton, PT, founder and owner of Swell Pilates Studios

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