I wish I was better at noticing when I'm slouching or hunching my shoulders up while working at a desk. Unfortunately, I only realize I've been doing it once the resulting discomfort of my poor posture appears, usually in my shoulders and back.
I'm always looking for ways to improve my posture, and when I spoke to Catherine Manna, a Pilates instructor and the founder of CLM Pilates, I asked for her advice.
"For better posture, it's really important to combine strength and mobility," says Manna. "Our powerhouse is our core and our glutes and that basically holds all the other limbs together, so they're really important to train."
This doesn't mean you need to spend hours at the gym every week working on your posture. In fact, Manna recommends two simple exercises to help improve the mobility and strength in your powerhouse.
Pilates moves for posture
You don't need any equipment to do the moves Manna recommends and they take less than 10 minutes, so you can do them as a quick way to get moving first thing in the morning, or during your work breaks.
Form guide: Mermaid
"The mermaid is a lovely stretch to improve spinal flexibility and open up the sides of the body," says Manna, "it's about us finding as much length as possible."
"People can be quite lazy with stretching so it's important to try and find that length right through to your fingertips and make the most out of each move," says Manna.
How to do it:
- Sit cross-legged with your right foot over your left.
- Lift your right foot and place it behind you next to your right glute. Your left foot should be near your right knee.
- Place your left hand on the floor beside your hip for support, and extend your right arm overhead, reaching toward the ceiling.
- Gently lean your torso to the left. Keep your chest open and avoid rounding your back.
- Hold the stretch for 10 seconds, then slowly return to the starting position and repeat on the other side, switching between sides three to five times.
Form guide: Plank
"I think the most underrated move for improving posture is a plank," says Manna. "People don't often think about this for posture, but planks are amazing at building strength in the core, shoulders and upper back, which is a lot of what we use to hold ourselves upright."
"Make sure you keep your core engaged, drawing your belly button to your spine and zipping up your pelvic floor towards your belly button," says Manna. "Keep your shoulders back and down and your back straight so it's in a straight line from your head to your heels."
How to do it:
- Lie face down on the floor. Place your elbows directly beneath your shoulders and your forearms flat on the floor, parallel to each other. Your legs should be extended behind you with your feet hip-width apart.
- Push through your forearms and lift your body off the ground. Avoid letting your hips sag or your back arch and keep your head in a neutral position, gazing down.
- Start by holding for 10 seconds, ensuring your form is correct for the entire time and gradually increase the time you hold the plank for as you get stronger.
