Have you ever caught a glimpse of yourself mid-text or Zoom and thought… wait, where did my neck go? 😅
Trust me, I’ve been there. We’ve all been there!
Between endless screen time and hours spent sitting, it’s no wonder our shoulders creep forward and our spines start to round. The result? Stiff necks, tight chests, sore backs, and that familiar slouch that sneaks up when we’re not paying attention. The good news? Pilates is here to help us straighten up! 😊
Good posture isn’t just about standing up tall. It’s about finding balance and ease in your body. When your spine is aligned and your muscles support you the way they’re meant to, you breathe better, move more comfortably, and feel more energized. Poor posture can do the opposite, it can cause an uncomfortable stiffness and ache in your entire body (especially your neck and back), and can even affect your mood and confidence.
Pilates is one of the best ways to reverse “tech neck” and bring your posture back to life. Every classical Pilates sequence is designed to strengthen your powerhouse (your core, back, and deep stabilizing muscles). By strengthening these areas, you’re building the foundation that supports your entire spine.
Pilates also teaches awareness. You start to feel when you’re slouching or when your shoulders are creeping up, and you can learn how to correct it. Over time, standing tall becomes effortless, it’s just how your body moves.
Science backs it up, too. A 2024 systematic review published in Science Direct found that Pilates significantly improves postural alignment, spinal mobility, and muscle balance. Researchers noted that consistent practice helps retrain how your body supports itself, reducing neck and back tension while improving overall stability and control.
Pro Tip: You can filter Pilatesology classes by Posture-Focus! Head over to our Classes page, click the Focus filter on the left and select Posture!
• Increases flexibility & strength in the spine: Movements like The Roll Up articulates the entire spine and encourages flexibility while massaging the spine.
• Opens the chest and shoulders: Exercises such as Swimming strengthens the muscles in the back while opening the chest, counteracting the rounding that comes from sitting.
• Strengthens your core and back: Movements like The Hundred create support for your posture from the inside out.
• Improves body awareness: Pilates connects your mind and body so you can recognize, and fix, postural habits before they turn into pain.
Even though every Pilates class supports posture, we’ve put together a list of posture-focused workouts and helpful tips so you can feel lifted and strong in no time. You’ll find Mat and Equipment classes that target the areas most affected by modern life, a 5-class Posture Clinic program to follow-along, tips, and more!
Posture-Focused Mat Workouts
You don’t need equipment to fix your posture, just your mat and a little consistency. Try these classes that focus on spine articulation, shoulder mobility, and deep core strength.
Check out Alisa’s Posture RX classes: Class 1, Class 2
Equipment Workouts
Adding apparatus to your routine is an incredible way to improve posture. These workouts help you build strength and body awareness so you can move with confidence.
Shari Berkowitz will help you reverse the forward head position that is so prevalent in our society nowadays due to technology use. Get ready to regain your upright posture!
Learn helpful tips to correct posture from the pros!
Check out Miguel’s matching class: Posture Fixes: Lower Body
