The Importance of Posture: Two Simple Pilates Exercises for a Healthier Back and Shoulders
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Poor posture is a common issue that many of us face, especially when working long hours at a desk. The discomfort that comes from slouching or hunching shoulders can be quite debilitating, frequently enough manifesting as pain in the shoulders and back.In search of ways to improve posture, I reached out to Catherine Manna, a Pilates instructor and the founder of CLM Pilates. Her insights were invaluable, emphasizing the importance of combining strength and mobility for better posture.
“For better posture, it’s really important to combine strength and mobility,” says Manna. “Our powerhouse is our core and our glutes and that basically holds all the other limbs together, so they’re really important to train.”
You don’t need to spend hours at the gym to see improvements. Manna recommends two simple exercises that can be done anywhere and take less than 10 minutes. these exercises focus on improving the mobility and strength in your core and glutes, which are essential for maintaining good posture.
Pilates Moves for Posture
Form Guide: Mermaid
The “mermaid” exercise is a wonderful stretch that enhances spinal adaptability and opens up the sides of the body. “It’s about us finding as much length as possible,” explains Manna. “People can be quite lazy with stretching so it’s critically important to try and find that length right through to your fingertips and make the most out of each move.”
How to do it:
- Sit cross-legged with your right foot over your left.
- Lift your right foot and place it behind you next to your right glute. Your left foot should be near your right knee.
- Place your left hand on the floor beside your hip for support, and extend your right arm overhead, reaching toward the ceiling.
- Gently lean your torso to the left. Keep your chest open and avoid rounding your back.
- Hold the stretch for 10 seconds, then slowly return to the starting position and repeat on the other side, switching between sides three to five times.
Form Guide: Plank
manna highlights the plank as an underrated but highly effective move for improving posture. “People don’t often think about this for posture, but planks are amazing at building strength in the core, shoulders, and upper back, which is a lot of what we use to hold ourselves upright.”
How to do it:
- Lie face down on the floor. Place your elbows directly beneath your shoulders and your forearms flat on the floor, parallel to each other.Your legs should be extended behind you with your feet hip-width apart.
- Push through your forearms and lift your body off the ground. Avoid letting your hips sag or your back arch and keep your head in a neutral position,gazing down.
- Start by holding for 10 seconds, ensuring your form is correct for the entire time and gradually increase the time you hold the plank for as you get stronger.
Key Points Summary
| Exercise | Benefits | Duration |
|—————-|————————————————————————–|————-|
| Mermaid | Enhances spinal flexibility and opens the sides of the body | 3-5 reps |
| Plank | Builds strength in the core, shoulders, and upper back | 10-60 secs |
incorporating these simple yet effective exercises into your daily routine can substantially improve your posture and alleviate discomfort. Whether you do them first thing in the morning or during your work breaks, these moves are a quick and effective way to get moving and improve your overall well-being.Start your week with achievable workout ideas, health tips, and wellbeing advice in your inbox. Sign up for our newsletter to stay informed and motivated.
By integrating these exercises into your daily life, you can achieve better posture and a healthier back and shoulders. Don’t forget to visit CLM Pilates for more expert advice and guidance on improving your posture and overall fitness.
The Importance of Posture: Two Simple Pilates Exercises for a Healthier Back and Shoulders
poor posture is a common issue that many of us face,especially when working long hours at a desk. The discomfort that comes from slouching or hunching shoulders can be quite debilitating, frequently manifesting as pain in the shoulders and back. In search of ways to improve posture, I reached out to Catherine Manna, a Pilates instructor and the founder of CLM Pilates. Her insights were invaluable, emphasizing the importance of combining strength and mobility for better posture.
“For better posture, it’s really crucial to combine strength and mobility,” says Manna. “Our powerhouse is our core and our glutes and that basically holds all the other limbs together, so they’re really important to train.”
Pilates Moves for Posture
Form guide: Mermaid
The “mermaid” exercise is a splendid stretch that enhances spinal adaptability and opens up the sides of the body. “It’s about us finding as much length as possible,” explains Manna.”People can be quite lazy with stretching so it’s critically critically important to try and find that length right through to your fingertips and make the most out of each move.”
How to do it:
- Sit cross-legged with your right foot over your left.
- Lift your right foot and place it behind you next to your right glute. Your left foot should be near your right knee.
- Place your left hand on the floor beside your hip for support, and extend your right arm overhead, reaching toward the ceiling.
- Gently lean your torso to the left. keep your chest open and avoid rounding your back.
- Hold the stretch for 10 seconds, than slowly return to the starting position and repeat on the other side, switching between sides three to five times.
Form Guide: Plank
Manna highlights the plank as an underrated but highly effective move for improving posture. “People don’t frequently enough think about this for posture, but planks are amazing at building strength in the core, shoulders, and upper back, which is a lot of what we use to hold ourselves upright.”
How to do it:
- Lie face down on the floor. Place your elbows directly beneath your shoulders and your forearms flat on the floor, parallel to each other. your legs should be extended behind you with your feet hip-width apart.
- Push through your forearms and lift your body off the ground. Avoid letting your hips sag or your back arch and keep your head in a neutral position, gazing down.
- Start by holding for 10 seconds, ensuring your form is correct for the entire time and gradually increase the time you hold the plank for as you get stronger.
Key Points Summary
| Exercise | Benefits | Duration |
|—————-|————————————————————————–|————-|
| Mermaid | Enhances spinal flexibility and opens the sides of the body | 3-5 reps |
| Plank | Builds strength in the core, shoulders, and upper back | 10-60 secs |
Incorporating these simple yet effective exercises into your daily routine can substantially improve your posture and alleviate discomfort. Whether you do them first thing in the morning or during your work breaks, these moves are a speedy and effective way to get moving and improve your overall well-being.
Start your week with achievable workout ideas, health tips, and well-being advice in your inbox.Sign up for our newsletter to stay informed and motivated.
By integrating these exercises into your daily life, you can achieve better posture and a healthier back and shoulders. Don’t forget to visit CLM Pilates for more expert advice and guidance on improving your posture and overall fitness.
catherine Manna believes that combining strength training, mobility exercises, and mindful movement practices are vital for improving posture and overall well-being. They emphasize that consistency is key, encouraging readers to make these exercises a regular part of their routine.
