Top 5 Pilates Moves for Better Posture
Poor posture is a problem that almost every person can relate to at some point. Whether it’s from slumping on the couch or sitting at a desk, most people have poor posture at some point in their day. A once in awhile occurrence might not make huge dents in your health, but over time, continued poor posture can cause back pain, neck pain, headaches, and even lead to poor circulation and spinal health.
As the instructors and students at the Pilates Empowerment Summit know, exercises that strengthen your core while opening the shoulders and chest, can help alleviate these symptoms and help you stand a little taller.
Seated Twist for a Tall Spine Sit with a straight spine and your legs stretched out in front of you, hip distance apart. Reach your arms out to a “T” as you lift your chest, drop your shoulders, and draw your navel to your spine. Inhale in this position. As you exhale, keep your spine long and your arm in a “T” while you twist to the right. Inhale back to the center and exhale to the left. Repeat 10 times.
Double Leg Kicks to Open the Chest Lie flat on your stomach with your legs together. Rest your forehead or chin on your mat. Clasp your hand together, resting on your back. As you inhale, bend your knees and kick your heels to your glutes. Exhale as you lower your legs lift your chest and stretch your hands, still clasped, up and away form your tailbone. Repeat 10 times.
Swimming for a Strong Back Lie on your stomach with your legs together and your arms stretched out in front. Draw your belly button to your spine as you lift your legs, squeezing your glutes, and lift your arms off the mat. Lift your right leg and left arm slightly higher, lower them as you lift the other side. Repeat 10 times.
Side Bends to Lengthen the Sides of Your Waist Lie on your right side with your feet stacked or staggered. Bend your right arm and place your elbow in line with your shoulder. Slowly lift off the ground. If you need extra support, drop your bottom knee to the mat. Reach left arm overhead as you press your hips higher off the ground, exhale as you bring your left arm back to your side and lower your hips an inch. Repeat 5 times and switch sides.
Reverse Plank to Lengthen the Front Body Sit with your legs stretched out in front of you. Bring your hands on the ground beside your hips, with your fingers pointing towards your toes. Slowly lift your hips off the ground, pressing them towards the ceiling. Point your toes towards the ground. Draw your navel into your spin for support and tuck your chin slightly. Lift your right leg to hip height as you inhale. Lower as you exhale. Repeat 10 times and lower to the ground. Repeat the entire sequence on the left.
Even the best never stop learning. At the Pilates Empowerment Summit you will access knowledge and insight from top Pilates professionals including our team of Peak Pilates Master Instructors to heighten your Pilates practice and amplify your expertise.
About the Author
SOLITUDE AND YOGA: DISCOVERING THE VALUE OF A HOME PRACTICE
Many people say yoga has changed their lives, myself included. I started practicing in New York City, a place that has the potential be a yogi’s dream. There are expensive studios with a view, free yoga in the park, donation based studios, and celebrity instructors. You can find Kundalini, Bikram, [Ashtanga]/style/ashtanga-yoga}, power yoga, etc. You name it and New York probably has it. It’s something of a phenomenon there, often marketed as the preferred method of escape from the crazed city lifestyle.
I’d be lying if I said I didn’t enjoy my time in the fancy studios. I did. I looked forward to drinking my eight dollar green juice while heading to the studio that I paid an exorbitant amount of money to every month. The lululemon was on, toenails painted, and hair in a proper ponytail. In class I would try my hardest to nail that handstand, to remain in crow for longer than five seconds, and to ensure my stomach was constantly sucked in. At times I pushed my body passed where it was ready to go. While I knew this was a result of my vanity and my own issues, and not the fault of the studio, I was missing the most important aspect of yoga. I lacked the connection to self, the willingness to let go and just be and observe. While I knew there were people in my class who were able to block the outside world out (and I salute them for that), I also knew there were others who had experienced, and continued to feel the same fears and discomfort, that I felt.
