Pilates Principles in Practice for Perfect Posture

Pilates has become a common form of exercise used to improve posture and strengthen and lengthen the spine and extremities. Using some basic principles in your daily activities can help you to gain a more balanced posture.

Neutral Pelvis

Whether doing activities in sitting or standing, it is best to keep the pelvis in a neutral position. This encourages a slight forward curve in the low back (lumbar spine), not a flat back or excessive arch. Strengthening your deep abdominal and pelvic floor muscles can help to achieve this control.

Rib cage Placement

The thoracic spine and rib cage, houses very important organs that control breathing and the circulation of blood. To ensure the best function of these organs and your spine, mechanically it is best to keep the rib cage in line with the pelvis. Stabilizing the rib cage on the pelvis is achieved by drawing the shoulder blades gently down and back on the ribcage. At the same, activate the deep abdominal muscles by gently drawing your belly button up and in towards your spine without holding your breathe. Both a slumped posture and an overextended (or military) posture should be avoided as this will strain the joints and soft tissues of the spine.

Head and Neck Placement

By gently tucking in the chin and reaching the top of the ears away from the tip of your tail bone, it is possible to lengthen the neck and spine. This assists in unloading the small neck joints and encourages an upright posture when performed in conjunction with the postural tips mentioned above.

Shoulder Girdle Stabilization

During arm movement it is important to maintain a stabile shoulder girdle and limit rounding of the shoulders on the trunk and neck. Again, This is performed by gently letting the shoulder blades slide down and back on the rib cage when initiating arm movement.

Leg Posture

In standing, if you look down, it is advised to keep the hips in line with the mid line of the knee and carry the line down through the second and third toes. This guideline may assist with controlling excessive rotations occurring at the hip, knee and ankle joints (for example, being knock kneed or bow legged). It is also best to avoid over extending the knee joint. Gaining proper muscle balance of the legs would ensure better leg alignment.

Principles of posture are commonly addressed during a Physiotherapy assessment. Pilates exercises have become a useful tool for many therapists in reducing muscle imbalances, improving body awareness and developing a healthy posture. Overall, this allows for greater ease of motion with all of your activities of daily living.