Four seated moves
| Move | How |
|---|---|
| Seated cat-cow | Hands on knees, sit tall. Round your back as you breathe out, lift your chest as you breathe in. |
| Seated spine twist | Sit tall, feet flat. Turn gently as you breathe out, then switch sides. |
| Seated side bend | Reach one arm up and over as you breathe out, then switch sides. |
| Seated chest opener | Sit tall and open your chest gently as you breathe in. |
These are the cues the app uses. Keep everything easy and slow; there is no score.
Make it a habit at work
- Tie it to a moment: after lunch, or after your first call.
- Use the "Lunch" reminder slot (12:30, fine-tunable).
- Do it with someone: a partner, a friend or a colleague can share a plant with you.
A note on safety
Gentle moves, not medical advice. We don't promise fixes for pain or posture. If something hurts, stop, and talk to a professional about anything that keeps hurting.
Questions
Can I do Pilates in a chair?
Yes. Many gentle Pilates and mobility moves have a seated version. Every Duoleaf session has one.
Do I need to change clothes?
No. The seated sessions are gentle enough for work clothes.
Will chair Pilates fix my back?
We make no pain or posture claims. These are gentle moves for a break from sitting, not treatment.