Can Pilates help with posture?

Can Pilates help with posture?

July 4th

Good posture isn’t just about standing tall; it’s the foundation of a healthy body. Whether you’re working at a desk, exercising, or simply moving through daily life, posture impacts everything from spinal health to muscle function and even breathing efficiency.

Do you sit at a desk on your computer for work? Do you watch Netflix slouched on the couch? How about doom scrolling on Instagram… Ever do that?

Modern lifestyles like these, whilst often unsuspecting at the time, can lead to poor postural habits, such as a pokey neck, hunched shoulders, and tight or weak muscles. The outcome? Discomfort, stiffness, and even chronic pain.

That’s where Pilates comes in. With its focus on alignment, core strength, and body awareness, Pilates directly addresses these postural imbalances, making it a powerful solution to improving posture and reducing pain.

Why Posture Matters  

Posture affects more than just appearance; it plays a crucial role in daily life and overall health. Poor posture can lead to muscle imbalances, joint strains, and decreased mobility. Over time, these issues can contribute to pain, fatigue, and even injuries. So many people don’t realise how much poor posture is affecting them until symptoms appear.

Modern habits like prolonged sitting, poor ergonomics, and hours hunched over phones create a perfect storm: tight hip flexors, rounded shoulders, and a forward-jutting head. These shifts, often referred to as ‘tech neck’ or ‘desk posture,’ weaken postural muscles and reduce mobility over time.

When your posture is optimal, your body functions more efficiently, reducing stress on joints and muscles while improving the quality of our movement patterns.

Some prevention strategies that you can implement include:

• Desk setup: Consider adjusting your chair, screen height, and keyboard for optimal alignment. A standing desk is also a great option.
• Regular movement: Use reminders to check posture throughout the day. Stand, stretch, and take small breaks every 30–60 minutes as able.
• Targeted exercises: Engage in strength and mobility training that includes core, glutes and back (how can you do all of this at once, you may ask? The answer is Pilates!

How Pilates improves posture  

No, Pilates isn’t just about wearing matching Lululemon sets and rolling around on the floor to the latest pop bops. It’s a methodical and highly effective approach to movement that enhances body awareness, alignment, and control, helping you move and sit with better posture throughout the day.

One of the key ways Pilates supports posture is through the use of specialised equipment like the Reformer. This spring-based machines provide resistance that challenges and strengthens key postural muscles—especially the deep core, glutes, and upper back—while also supporting proper alignment. Unlike traditional gym equipment, Pilates gear encourages full-body integration and controlled movement, helping you identify and correct imbalances that contribute to poor posture and pain.

The adjustable springs also allow for progressive load, making it accessible for beginners while still offering enough challenge for advanced movers. They guide the body through precise ranges of motion, promoting better mobility, stability, and neuromuscular control—all essential for maintaining strong, upright posture in daily life.

Posture-based Pilates exercises

Here are some of our go-to Pilates exercises for improving mobility, correcting imbalances, and supporting better overall posture that you can try at home.

1. Chin tucks:

Lie on your back with a small pillow or folded towel under your head.
Lengthen the back of your neck by tucking your chin down towards your chest and drawing the back of your head upwards slightly. Relax and repeat.

2. Wall angels:

Sit against a wall, with your bottom, shoulder blades and neck against it. You can have a small bend in the knee if your hamstrings feel tight. Bring your elbows wide into a ‘W’ or cactus shape. Reach your arms up, keeping your bottom, neck and shoulder blades in contact with the wall.

3. Thoracic extension:

Place the foam roller underneath your shoulder blades and lie on top of it. Keep your bottom on the floor.
Place your hands behind your head to support your neck. Keep your chin softly tucked. Slowly arch over the roller and hold for a few seconds. Come back to the centre.

4. Hip flexor stretch:

Come into a split kneeling position in front of a wall. One foot is forward and one knee is on the ground, with the same foot against the wall. You can use a mat or cushion under the knee for support. Tuck your tailbone under, and slowly rock forward slightly to deepen the stretch.

5. Bridge:

Lie down with your arms by your side and your feet on the floor and in line with your knees. Tuck the tailbone slightly, press down through your heels and big toes, and lift the hips up.

6. Deadbug:

Lie down with your arms to the ceiling above your shoulders, and your legs like a tabletop. Extend your opposite arm and leg away from the body, whilst keeping the back of your ribs on the floor. Come back to the centre and swap sides.

Improve your posture with clinical pilates at Kinematics

While group fitness Pilates classes can be effective, Clinical Pilates offers a personalised approach tailored to your body, goals, and movement patterns. At Kinematics, our physiotherapists integrate Pilates principles into evidence-based rehab and strength programs, providing safe, targeted exercises that address individual postural imbalances and movement habits. Whether you’re recovering from injury or simply aiming to move better in everyday life, our Clinical Pilates sessions combine expert support with meaningful, sustainable results.

If you are ready to get started, check the Kickstarter pack. This is the best way to begin with expert guidance and a personalised plan.

By Amelia Dentesano

Physiotherapist.