5 Pilates movements to improve posture

Pilates is often mistaken for a part of yoga. In fact, pilates is designed to strengthen and rehabilitate the body to make it stronger. One of the benefits of the Pilates movement is to improve posture.

So, to stay good, see the following reviews about the Pilates movement to improve body posture.

Pilates changes your posture for the better

As reported by British Heart FoundationPilates is a form of exercise that emphasizes the strength and flexibility of your body.

Through this exercise, your spine and joints become more flexible. In addition, the muscles of the shoulders, lower back, and stomach also become stronger.

However, if you have certain medical conditions, such as having just had surgery, please consult your doctor first before doing the Pilates movement.

Pilates movement to improve posture

1. Pilates roll up

Source: Verywell Fit

Before doing pilates, there are several tools that you must prepare, such as a mat and a barbell to support your workout.

Movement pilates roll-up believed to be useful for improving posture. Usually, this movement is done as a warm-up before doing another movement.

In this technique, you will feel your spine parallel to the mat. The steps are:

Lie on your back on the mat with your hands resting on your head.
Raise your arms so that your wrists are parallel to your shoulders.
Begin to wake up from your current position by bending your body.
This move is most successful when you feel like you are in a "U" position with your arms outstretched.

2. Triceps dips

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Movement triceps dips sounds difficult, but if you know the key points it might make your Pilates practice easier.

The key is to pull on your shoulders, which in turn makes your upper back and triceps tighten.

Start by sitting on the mat with your legs extended forward and your back facing toward a stable chair or box.
Place your palms on the box with your fingers facing forward.
Try to straighten your arms so that you can raise and lower your legs.
After that, bend your elbows to lower your back, but don't let your butt touch the ground.
Make sure to keep your heels on the ground and your elbows behind your body.

3. Dumbbell bent-over reverse fly

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This pilates movement that involves a barbell aims to strengthen your back, so that your posture will be better.

When your back strength is stable, your slouching habit will decrease.

First, try to hold a dumbbell in each hand and stand at shoulder width apart with knees slightly bent.
Then, try to bend over so that your upper back leans slightly forward.
Once successful, you can begin to lift the barbell to your sides and return to the starting position.

4. Dumbbell deadlift

Source: Women's Health

One of these pilates moves that can strengthen the hamstrings also helps you reduce the pressure that's on your lower back.

To improve posture, the steps for doing this pilates movement are as follows:

Start by standing straight with your feet hip-width apart.
Try to hold a dumbbell in both your hands and your palms facing your thighs.
Try to do this by bending your knees slightly and pushing your hips back to reduce the load on your legs.
Then you can slowly return to the standing position and try not to keep your back from arching or bending.

5. Superman

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The steps for doing this pilates movement include:

Start by lying on your stomach with your face facing the mat and hands over your head.
Try to lift yourself off the mat and stop for a few moments before returning to the starting position.

Some of the pilates movements above can be useful for improving your posture if done regularly. However, if you are afraid of getting injured while doing any of the above techniques, find a pilates trainer or class with an experienced instructor.