Many people take up Pilates to help them improve their posture, having identified that spending long periods of time sitting down has contributed to postural problems such as rounded shoulders, neck tension, lower back discomfort, stiff hips and reduced mobility.
Much more than being able to stand or sit up straighter during the day, good posture is all about having the strength, body awareness and mobility to move well.
This is where Pilates for posture makes all the difference.
The problem: where does poor posture come from?
One common contributing factor to poor posture is found by those with jobs which involve a large proportion of desk-based work, or other situations which encourage the body to consistently move into a forward-focused position.
Sitting at a desk for long periods of time leads to the head moving forward towards a screen or desk, and shoulders roll forward and inward, causing the upper back to round forward too.
This results in upper back muscles becoming overstretched and weak and chest muscles becoming tight.
Hip flexors can also become tighter, and all the while, core muscles are becoming less active.
Over time, these patterns can contribute to discomfort and make everyday movements more difficult.
Check in: how do you know if your posture needs attention?
Many of us wonder whether our posture needs correction, but you may wish to pay particular attention to your posture if you recognise some of these signs:
- Regular neck or shoulder tension
- Lower back aching after sitting
- Feeling stiff when standing up
- Difficulty maintaining good posture without effort
- Frequent headaches linked to tension
If these symptoms sound familiar, you may want to join the many people who’ve looked into taking up Pilates for posture – here’s why it works so well.
How Pilates supports better posture
There are four key ways in which consistently practicing Pilates can contribute towards better posture.
1. Pilates strengthens deep core muscles
Your core muscles are what underpin your posture, acting as your body’s support system.
Pilates helps to strengthen the deep abdominal and other stabilising muscles which support the spine, meaning that as they gain strength, your body is more able to maintain an upright posture more comfortably
2. Pilates improves spinal mobility
After long periods of sitting, the lower and upper back can become stiff.
Pilates encourages spinal movement, allowing it to move through its natural range of motion, which helps to reduce stiffness and improve overall mobility.
3. Opening the chest and shoulders
Whilst desk work can encourage the shoulders to move forward and the upper back to become rounded, Pilates exercises can help to counteract this.
Through Pilates, shoulder mobility is improved, and postural muscles in the upper back are strengthened, both of which encourage a more open chest position.
This can help to counteract some of the effects of prolonged time working at desks.
4. Increasing body awareness
One of the greatest benefits of Pilates is the way in which it develops an awareness of how me move our bodies and hold ourselves, which is key to maintaining good posture.
Many of our members are surprised to discover how often they lean to one side, hold tension unnecessarily or slouch when concentrating; this is one of the most unexpected but profound realisations of those undertaking Pilates for posture.
Improved body awareness often leads to improved posture both inside and outside the studio.
What results can you expect?
There’s no such thing as a quick fix for posture, but if you start to consistently practice Pilates, you will start to notice the difference within a few weeks.
Everybody is different, but many people report that after beginning Pilates, the positive effects include feeling more upright, experiencing less tension in the neck, shoulders and back, improved confidence in movement, better body awareness and feeling more comfortable during long working days.
If you’re considering starting Pilates for posture, remember: the goal isn’t perfection, but taking small steps to help your body to move and function more effectively, and New Healthy Body is the perfect place to start.
Everyday steps to support your posture
Alongside Pilates for posture, here are some simple daily habits which can make a real difference to your posture:
Take regular movement breaks
We recommend that if you’re sat at a desk, you aim to stand, stretch or briefly walk around at least every hour.
Consider what tasks you can do whilst moving around or standing – such as taking phone calls whilst walking around, walk across the office to speak to colleagues rather than sending an email, walking meetings etc.
Also consider adding a few mobility exercises for your neck, shoulders and back throughout the day. It only takes a few minutes and can help to reduce tension and ease aches and pains
Adjust your workspace
Take a moment to make sure that your screen, chair and keyboard are positioned comfortably, so that you can avoid leaning forward any more than necessary.
Conduct a DSE assessment. You can download a free DSE workstation checklist on the HSE website link below
https://www.hse.gov.uk/msd/dse/assessment.htm
Vary your position
No posture is perfect if it’s held for too long!
Make sure you build regular movement into the rhythm of your day.
Focus on your breathing
You can reduce tension and encourage better movement patterns through concentrating on your breathing; In our Pilates classes we teach you breathing techniques which you can implement as part of your own daily routine
Try out Pilates for Posture at New Healthy Body Sheffield
If spending long hours at a desk or remaining still in other situations are leaving you feeling stiff and uncomfortable, consistently practicing Pilates is an effective way to encourage better posture and overall wellbeing.
Pilates helps your body work more efficiently and consciously by improving strength, mobility and body awareness, whether you’re at your desk or out walking in the Peaks.
Rather than simply correcting posture temporarily, Pilates helps develop the strength and movement patterns that support better posture throughout daily life.
You may be completely new to Pilates or returning after a break, but our Sheffield studio offers welcoming classes designed to help you engage with your body no matter what level of previous experience you’ve had.
Take a look at the classes we have on offer – we run sessions in-person at our studio in Sheffield, as well as online if that suits you better.
If you have any questions about any of our classes and how they can improve your body awareness, we would love to hear from you! Head over to the contact page of our website and find out how you can get in touch to talk about Pilates for posture today.