grow taller with these posture-improving tricks

Proper posture is becoming more and more difficult to obtain due to the increase in sedentary lifestyles. The more we sit, whether driving, at a desk or most commonly, hunched over our smartphones, we are actually training our bodies out of their natural alignment, resulting in overused or weakening muscles that will eventually lead to muscular, skeletal and joint injury. ​

In addition, overtraining or undertraining certain muscle groups can also lead to imbalances in the skeletal system such as repetitive style exercises, lack of push/pull balanced modalities and lack of adequate stretching and flexibility training. 

So how do we train our muscles back into alignment to achieve better posture? 

With a focus on moving with intent and control, Pilates is great for improving posture, while providing the strength and flexibility needed to relieve postural pains. In Pilates, every exercise is performed with attention to the breath, proper form and efficient movement patterns. Pilates can enhance our posture through:

• Spinal mobility and strengthening, particularly strengthening spinal extensors
• Scapular stability and strengthening to help prevent the shoulders from rounding forward
• Core activation and lumbopelvic stability work together in harmony to not only build, but maintain, good posture

Working out on your own? There are many forms of resistance and strength training that can improve posture. We often think posture relates to just our neck, shoulders and back, but it’s a whole body effort. Effective conditioning exercises to improve posture can include:

• Chest flys and other pectoral muscle strengthening exercises
  
• Hip mobility and glute strengthening to reverse the effects of too much of an anterior or posterior tilt - because alignment in the lower body matters just as much as the upper! 
  
• Resistance band lat pull downs
  
• Planks to activate front and backside core musculature
  

We offer many tools and props that also support posture development and alignment training. Some of these can be used in conjunction with regular pilates or conditioning training sessions or also as part of active recovery. Some of our favorite methods for improving posture and alignment include: 

• Foam Roller: Shoulder mobility exercises lying long ways on the foam roller 
• Yoga Blocks: Sitting on a yoga block supports the tailbone and encourages better posture. Laying down with the block behind your upper back helps open up the chest.
• Stability Ball: Sitting on a ball helps fire up the core. 
• TRX: Many exercises facing away from the anchor point allow the chest and shoulders to open, such as I-fly, Y-fly and T-fly forward lunges.
• Resistance Bands: Placing a band behind the base of skull helps put the head and neck in proper alignment. 
  
• Inflatable Ball: Placing the ball under your chest or behind the mid back creates a greater range of motion in the spine for flexion and extension. ​

If you want to improve your posture, we encourage scheduling private sessions with any of our trainers to assess and design a program custom to your needs, and/or adding Pilates Reformer classes to your weekly regimen.