Achieving good posture is highly valuable for increased flexibility, strength and mobility of the spine, according to Jillian Hessel Pilates. Lack of proper posture can lead to a thick waist, narrow chest, and rounded shoulders, which can make you appear shorter and heavier. Pilates exercises can help to combat these conditions by balancing the body to reduce the physical stresses placed on bone and muscle groups.
Pelvic Alignment
Pilates pelvic alignment exercises help to realign the joint between the hips and spine by conditioning the body to reach a neutral pelvic position, according to EasyVigour. This lumbo-sacral joint is one of the most vulnerable joints in the body, as it can cause lumbar disc herniations, and since joints are their strongest at their mid-point, it is important to strengthen and align this joint.
Lying on your back on the floor, imagine there is a clock face on the front of your pelvis while looking straight. Then continue by making this clock face tilt upward toward your head by tilting your pelvis so that 6 o'clock is higher than 12 o'clock. Hold your body in this position while taking several breathes. Then, make your pelvic clock tilt downward by tilting your pelvis so that 6 o'clock is below 12 o'clock, and again hold this position and take several breathes. Next, return to the center position of the pelvic range of motion while maintaining the natural arch in your back.
Upper Back Exercises
The upper back is an important section of your body to help support proper posture. Wall washes are effective Pilates exercises that can help to align and strengthen the upper back, according to pilates-back-joint-exercise.com.
Begin by standing with your legs hip-width apart, while keeping a neutral spine and pressing your pelvis, the back of the head, your upper back, and your sacrum--or tailbone--pressed against the wall. Walk your feet out, away from the wall, while keeping the knees slightly bent. Then, bring your hands and elbows flat against the wall and inhale as you slide your elbows and hands above your shoulders. Exhale while you pull them down and feel your scapula slide up and down as you draw your shoulder blades together.
Standing Side Kick
The standing side kick is a Pilates exercises that effectively strengthens the abdominal muscles, back, hips, and thighs, as described on Oprah.com.
Extend your arms to your sides, holding them straight out from your shoulders. Lean forward while first lifting your right leg outward, keeping your toe pointed. Balance yourself in this position with your your foot at least 4 inches off the ground. Once completed, return back to the starting position and repeat this exercise with your left leg. If you are prone to lower back and hip injuries, be sure to stay within your body's comfort level and do not over-extend your legs.
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