Good posture isn’t just about standing tall – it’s about creating balance, strength, and mobility in the body so you can move with ease and reduce strain. Poor posture often comes from tight chest muscles, weak core stabilizers, and underused back muscles. Pilates is an excellent way to correct these imbalances, helping you build the alignment and support needed for a healthier spine.

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Here are five Pilates moves you can try to improve your posture:

1. The Pilates Roll-Up

Why it helps: Strengthens the deep core muscles that support your spine while improving spinal mobility.

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How to do it:

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• Lie flat on your back with legs extended, arms overhead.
• Inhale, then exhale as you slowly peel your spine off the mat one vertebra at a time, reaching toward your toes.
• Roll back down with control.
  Tip: Think of lengthening through your spine rather than just collapsing forward.

2. Spine Stretch Forward

Why it helps: Stretches tight hamstrings and lengthens the spine, counteracting slouching.

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How to do it:

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• Sit tall with legs extended hip-width apart.
• Inhale to prepare, then exhale as you reach arms forward and round your spine, imagining you’re rounding over a large beach ball.
• Inhale and slowly return to sitting tall.
  Tip: Keep shoulders relaxed and avoid collapsing your chest.

3. Swan Prep

Why it helps: Opens the chest and strengthens the muscles of the upper back, which are essential for holding your shoulders in good alignment.

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How to do it:

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• Lie face down with hands under your shoulders, elbows close to your body.
• Inhale and lift your chest off the mat, lengthening through the crown of your head.
• Exhale and slowly lower back down.
  Tip: Focus on lifting through your spine, not just pushing with your arms.

4. Shoulder Bridge

Why it helps: Strengthens the glutes and back extensors while opening the chest and stretching hip flexors.

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How to do it:

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• Lie on your back with knees bent, feet hip-width apart.
• Inhale to prepare. On the exhale, press into your feet and slowly lift your hips off the mat, one vertebra at a time.
• Inhale at the top, then exhale to roll down with control.
  Tip: Keep the chest open and avoid arching your lower back too much.

5. Swimming

Why it helps: Builds endurance in the back muscles and promotes length and extension through the spine.

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How to do it:

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• Lie face down with arms extended overhead.
• Lift opposite arm and leg off the mat, alternating sides in a fluttering motion.
• Keep your core engaged and neck long.
  Tip: Think of reaching long through your fingertips and toes rather than lifting high.

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Consistently practicing these Pilates moves can help you retrain your body to stand taller, move with better alignment, and relieve tension caused by poor posture. For best results, incorporate them into your weekly routine and focus on slow, controlled movements with mindful breathing.