Five Pilates Exercises for Good Posture
When it comes to Pilates exercises that help improve posture, some of the most beneficial ones include:
The Hundred: This exercise helps maintain a balance between your abdominal muscles and back muscles. By doing this exercise regularly it can help you strengthen your core muscles, improve your posture and even ease low back pain.. 100’s - Hundreds are a traditional Pilates exercise that are more challenging with the Flexistretcher. Start with elastic center on the feet and extend them to the ceiling. Place hands in the nylon straps and gently curl up the body with head neutral. Press in the straps with straight arms downward for 5 counts are you inhale and then lower the chest and head and pulse 5 counts on the exhale. Perform 10 sets
Shoulder Bridge: This move is great for strengthening the lower back and buttock muscles as well as improving your posture. It also helps to activate your deep core muscles, which are key in stabilizing your spine.
For the shoulder bridge lay on your back with knees bent and hands at your side. Slowly roll the spine upward lifting through the hips and talking under the pelvis hold this position for 10 to 30 seconds and then slowly roll down the spine articulating the vertebrate one at a time until the back is flat to the ground.
Spine Stretch Forward: This move can help open up your chest and lengthen the spine, while also strengthening your back muscles. Doing this exercise regularly will increase your flexibility, improve your posture, and help reduce any existing pain or discomfort.
For the spine stretch forward reach the arms up to shoulder height and keep the pelvis from moving squeeze the shoulder blades together and hold for 8 to 10 seconds. Picture your shoulder blades coming together and your chest opening as you exhale through the stretch. Repeat this 3 to 5 times each morning
Single Leg Stretch: This exercise targets the core muscles and is great for improving overall balance and stability. It helps to strengthen the abdominal muscles, improve alignment and posture, and even reduce back pain.
Perform a single leg stretch by lying on your back with hands at your side and slowly raise the hips 2 to 3 inches from the floor. Keeping the weight in one side and being careful not to tip the pelvis, lift the leg flexing the foot and stretch towards the chest. This helps open the hamstrings and strengthen the backside of the body
Roll-Up: This exercise helps to release tension in the spine, improve flexibility and strengthen the abdominal muscles. It also helps to encourage the activation of the deep core muscles, which can further improve posture.
Foward Roll-Ups - Start seated with legs extended and arms overhead. Slowly lower down rolling the spine onto the floor while holding tension in the abs. . Inhale at the bottom and slowly curl up the body while pulling the belly into the spine to aid in the lift and reaching the arms upward. Repeat 10 roll ups.