How Can Pilates Improve Your Body Posture? Explains Pilates Expert Vesna Jacob

Combination of these five exercises will help release stretch, improve the small strength muscle, and can be done later on with a little weight. 

Vesna Jacob
Written by: Vesna JacobUpdated at: Nov 28, 2020 19:42 IST
How Can Pilates Improve Your Body Posture? Explains Pilates Expert Vesna Jacob

Most of the people have one way of moving their body in a social setting or a workplace, and they have different posture when they are at home. So it's known that we are much casual at home, our clothes are extra, how we sit, what we wear and how we behave. So while we're even doing the same activity in office or with other people around or in the coffee shop, your body posture is going to be different then the same exercise you're doing at home. Now, what has happened in these eight months? 

Chest openers starting position:

We have started neglecting ourselves, and the posture affected tremendously that's why the increase in neck pain, shoulder pain, hip pain all these started because we have some gravitational force always works against us in a way. It always puts us down our spine, unless our strength in stabilizing muscles of the spine are fine to curve and bend because gravity pulls us down. So it is essential to be mindful of the body positioning even if you're alone, or if no one is watching. So one should be aware of how you move or hold your body and second, exercises not of the big muscles but exercising small tiny muscles along the spine which are very intercut and stabilising muscles.

Five exercises we are going to do against the wall

Rolling Down

  • Rolling Down: Just try to align with your feet slightly ahead away from the wall, soften the knees and put the back against the wall and try to keep your head, upper back and lower back touching the wall and that only two gaps between your lower back and behind your neck. So that your head, upper back and hips are touching the wall and then we curl down slowly peeling away from the wall vertebra by vertebra and then slowly coming up and linked in the body. 
  • Chest openers: We put arms against the wall and try to have entire back and both arms, everything touching flat against the wall, whoever has an issue over rounding the end they're going to have trouble going in this position. So we're going to bring the arms forward and then take them all way back to the wall, so forward and back to the wall, this is second. 
Chest openers
  • Chest openers starting position: Now we're taking to lift the arms all the way up above the head against the wall without stressing the neck and then changed the other side, and while we're doing that, the shoulder plate should not move away from the wall, they should remain parallel to the wall. In the mean, this position want to kind around and create some more space, but you don't want to let this, so you want to push the shoulder plates into the wall and then try to glide. 

Reaching out
  • Reaching out: We stretch against the wall, so we face towards the wall arms and trunk and the bottom just the back, so we're going to try to get the three back and leg as you can see in the picture. 
  • Pectoral stretch: Now we're just trying to get these on; next, deeper stretch actually, we take the arms forward and try to bring the chest close to the wall. So arms forward chest forward and you try to create a slope with the back because again your upper back is always rounded, so you want to stretch another way around, and this stretch is excellent for that.
Pectoral stretch


So people who usually working out they're focusing on large strengths, however, the posture muscles, the forces which are very important in stabilising, these are the small muscles which are active all the time, and they enable the spine to be more upright to be straight. Usually, when you are straighter you're looking more confident, looking thinner, looking slimmer and taller but functionally when you're sitting straight, you start developing issues like neck pain, hip pain, back pain because most of the problems are imbalance over some time. 

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