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Pilates

Pilates for posture: upper back, shoulders and neck

The order follows the basic principles of one Pilates teacher-training school, STOTT PILATES: breathing and rib position first, then shoulder-blade control and head position. The main blocks are the back-strengthening and shoulder-blade work used in posture trials, from face-down lifts to the knee hover, followed by upper-back mobility and a chest stretch. In trials, exercise like this changed posture by a few degrees at most, so do it for strength and comfort rather than to reach a perfect shape. There's no rounding under load, so it suits people with osteoporosis too. Keep every move pain-free, and stop if you get pins and needles in your arms.

20 minBeginner13 movesA wall · A bandAbs · Neck · Back · Shoulders · Hamstrings · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and set up

  1. Lateral breathing (Pilates breathing)5 to 8 breaths
    Beginner · Abs · 3D demoLying on your back, knees bent: feel your ribs widen into your hands, then soften down as you breathe outHarder: Roll-up (Pilates)

Head and shoulder blades

  1. Chin tuck8 slow reps, 3 to 5 s hold
    Beginner · Neck · 3D demoSitting or standing tall: slide your head straight back, as if making a double chinEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  2. Wall angel8 slow reps
    Beginner · Back, Shoulders · 3D demoBack of your head, upper back and hips near the wall; slide your arms only as high as you can keep contactEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises

Face down: back strength

  1. Swan (Pilates swan dive)5 to 6 reps
    Intermediate · Back, Glutes, Triceps · 3D demoA small lift of the chest, shoulder blades drawing down your backEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
  2. Single-leg kick (Pilates one leg kick)6 each leg
    Beginner · Hamstrings, Back, Glutes · 3D demoPropped on your forearms, breastbone lifting forwardEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
  3. Swimming (Pilates)2 sets of 20 to 30 s
    Intermediate · Back, Glutes, Shoulders · 3D demoLong neck, small quick liftsEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)

Trunk

  1. Knee hover (Pilates tabletop hover)3 holds of 15 to 30 s
    Beginner · Abs, Shoulders, Quads · 3D demoHands under your shoulders; press the floor away so your shoulder blades sit flatHarder: Straight-arm plank (high plank)
  2. Bird dog6 each side
    Beginner · Back, Abs, Glutes · 3D demoReach long without twistingEasier: Bird dog, one limb at a timeHarder: Bear crawl

Upper-back mobility

  1. Side-lying open book8 each side, 2 s pause
    Beginner · Back, Chest, Shoulders · 3D demoKnees stacked; let the top arm open only as far as is comfortableHarder: Thoracic rotation
  2. Mermaid (Pilates seated side bend)3 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoSit tall on a folded towel or cross-leggedHarder: Side bend (Pilates)
  3. Spine twist (Pilates)3 to 4 each side
    Beginner · Abs, Back, Shoulders · 3D demoSit tall and twist from your ribs, head followingHarder: Saw (Pilates)

Band and stretch

  1. Band pull-apart2 sets of 12 to 15
    Intermediate · Shoulders, Back · 3D demoOptional, if you have a band: arms at shoulder height, squeeze your shoulder blades back without shruggingEasier: Prone Y-T-W raisesHarder: Tuck back lever
  2. Doorway chest opener2 holds of 30 s each side
    Beginner · Chest, Shoulders · 3D demoForearm on the door frame; step through gentlyEasier: Elbows backHarder: Fish pose (Matsyasana)

Tips

  • Two or three times a week for at least 8 to 12 weeks is what the posture trials used.
  • Change position often through the day: physiotherapists say your best posture is your next posture.
  • If you have osteoporosis, this routine needs no changes; leave out the spine twist and the mermaid if you've been told your fracture risk is high.
  • See a GP if your upper back is becoming more rounded, you've lost height, or you get pins and needles in your arms.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the pilates for posture: upper back, shoulders and neck take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 13 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.