USING PILATES FOR POSTURE EXERCISES

Working on specific posture exercises not only makes you look and feel better, but also can reduce tension in the neck and shoulders and improve your core strength and balance.

Good posture helps your body function at its best; you breathe better, move more efficiently, have more endurance, and just look taller and leaner.

Being a tall person myself my mother was always telling me to “Stand up straight!” and “Quit slouching!” Finally, after learning about the benefits of Pilates and practicing it myself after just a couple of months my posture did improve.

I will outline some of the best posture exercises I have used to improve my posture and that have helped many of my own clients as well.

Check Out Our #1 Recommended Ebook For Lasting Relief! Get Instant Access to Loads of Color Pictures, Postures, and Information Designed to Increase Comfort and Happiness. Learn to Enjoy Life Again! Learn More!

The most beneficial postural exercises include strengthening the abdominal muscles, as well as the muscles of the upper back and shoulders.

Having strong abdominal muscles supports your spine and allows you to stand up taller and with less pain.

Pilates exercises are well known to realign the spine by correcting the length-tension imbalances in the muscles supporting the spine, pelvis, and shoulders.

Thus, they incorporate the posture exercises, which assists the whole body in working more efficiently with a stable, solid core.

Lateral Rowing

This upper back exercise strengthens not only the muscles in the upper back, but also the shoulders, and abdominal muscles, as you have to stabilize the torso while pulling with the arms.

Position:

This exercise can be performed on the reformer or on the floor with a band wrapped around your feet and hands holding each end of the band.

Move:

Sitting tall and straight pull the straps to your waist with elbows reaching straight behind you, forearms are parallel to the floor.

Chest Expansion

This postural exercise strengthens the upper back, triceps and abdominal area as well as stretching the chest.

Position:

Chest expansion can be performed on the reformer or with a band strapped around a fixed object.

Movement:

Kneeling with your chest lifted or sitting tall in a chair with straps in hands, with palms facing behind you pull your arms straight down to the side of your body. Then raise your arms forward again keeping tension on the straps and repeat for 10 repetitions.

Elbow Raise

This is a great exercise to strengthen the upper back improving your posture and can be done anywhere with no equipment.

Position:

Lying on your stomach with your fingertips on your shoulders, elbows out wide.

Move:

Lift your elbows like a butterfly wings lifting your head and chest off the mat. Keep your abs pulled in and your nose pointed down. Do this for 3 sets working up to holding for 20 seconds.

Some general posture exercises to strengthen the abdominal muscles include Pilates based mat exercises like:

Hundreds, Single Leg Stretch, and my favorite; the Criss Cross, which works the waistline very effectively.