by Eliza Sterling

Slumped on your kitchen chair, cuddled with your mobile device, or improvising a standing workstation with the help of an ironing board – most of us can relate to these ad hoc home office setups. And let’s be honest, poor posture and aching backs were hardly strangers even before our lives took a pandemic-induced U-turn.

Carrying ourselves improperly could lead to more than just neck and back discomfort, it could also hamper your workout efficiency, increase the risk of injuries, and restrict your lung capacity. This can induce feelings of fatigue during exercise, particularly during high-intensity workouts.

Fortunately, our in-house Pilates dynamo, Kate Winsfield, has curated a series of posture correction exercises that promise to mobilize your joints, unbind your shoulders and improve your posture for the long haul.

Pilates-Infused Power of Posture Plan:

Winsfield recommends running through this series of exercises four to six times, ideally before you kick off your workout routine or after a long, sedentary day. Regardless of the time frame, consistent focused deep breathing is crucial for optimum posture correction and flexible mobility.

7 Pilates-Infused Posture Correction Exercises:

1. Sit Tall and Stretch: Stretching the side body contributes to an elongated and relaxed torso. Cross your legs on the floor, raise one arm and stretch to the side.
2. The Saw: This exercise is beneficial for those with tight hamstrings and weak groin muscles. Sit with extended legs spread to the sides and rotate your upper body while reaching towards your toes.
3. Upper Back Extension: This valuable move helps open your chest while strengthening your lower back muscles. Lie on your stomach and slowly lift your chest while sliding down your hands near legs.
4. The Swimming Drill: Ideal for releasing tension, merely extend both your arms and legs while lying on your stomach. Then alternate lifting arms and legs to create a swimming-like motion.
5. Thread that Needle: By refining thoracic mobility and scapula stability, this movement is quite crucial. While being all-fours, extend one arm up and then fold it under your body, with shoulder touching the floor.
6. Two-point kneeling: Performing this exercise will result in a robust and steady core, aiding in stress relief. From a four-point kneeling position, extend one arm and the opposing leg.
7. Front Leg Pull: Ideal for extending the spine, it requires you to sit on the floor, lift your body into an inverted plank, and then raise each leg to hip height in turns.

An expert Pilates trainer, Kate Winsfield discovered Pilates after years of dancing. Winsfield is widely respected within the fitness community for her effective workouts, many of which are available at premium fitness facilities nationwide.

Posture, after all, is far more than just about looking confident; it’s about feeling the part too. Remember to stretch, exercise, and breathe deeply for a postural transformation that may just turn around your fitness journey – and your life!

Related content:

• Fundamental Pilates Movements for Core Strength
• Cracking Pilates for Novices
• 10-Minute Ab Workout for Ladies

women’s fitness, posture correction, pilates, home office, neck pain, back pain, workout performance, fitness journey, breathing techniques, stretching, deep breathing, Winsfield, exercise, body’s mobility