Pilates Tips for Better Posture with Lesley Logan

Today we’re going to talk about Pilates tips for better posture. It will make all the workouts you do better in life, whether you do Pilates or something else.

  • Author: Lesley Logan
  • May 1, 2019
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pilates tips for better posture with lesley logan - online pilates classes

HI, I’m Lesley Logan! Welcome to my online Pilates studio. Today we’re going to talk about Pilates tips for better posture.

I’m really excited that you’re here and I have something to share with you. You don’t need any of this to actually help enhance your posture. In fact, the exercises I’m going to give you, not only will make all the workouts you do better in life, whether you do Pilates or something else. It also is going to make you feel and look better too.

So many people just want to lose an extra few pounds but I promise you, if you have better posture, you automatically look like you lost a few pounds there as it is. Plus, having better posture is important and integral in just feeling better and having a good digestive system, having a really awesome connection with your brain’s nervous system. Right?

The more our heads go forward the more we actually end up in a flight or fight experience. So you might be wondering why you’re always caught off-guard. The more your head goes forward, the more that happens. And everything in our life, including cardio, asks us to go this way.

So what I’m going to give you is something that you can do in your house, your office, while your waiting at the DMV… something that you can do very easily, all you need is a wall. Ok?

So what I want you to do, and you can do this with me, is come find a wall. I’m not going to be mean and make you put your heels against the wall, in fact you can have your heels just a bit away from the wall. Have soft knees and put your head and chest up against the wall.

So what you’re going to find is that it’s probably hard to get your head back. A lot of people get their head back and then their ribs pop off. Or they get their back up and their head comes forward.

All you have to do is, instead of putting your head back like this and putting your chin up, is keep your chin parallel to the floor – it’s going to feel like a double chin. And then take your arms like goal posts. Now a lot of you will be here, with your arms forward. That’s OK, that’s where you are.

In a perfect world, your elbows and hands would touch the wall, while the back of your head, your upper back, your stomach pulls in and your sacrum touches the wall. So this is what our goal is.

If you’re not there and your here, it’s fine. Go back as far as you can and reach your arms up, and pull your arms down. It’s not a big range of motion, it’s just up and down.

Notice what wants to happen here. For me, my middle back wants to pop off, a lot. But the more I can aim that down the more I can engage the muscles around my ribs, which is going to help pull my shoulders back where they need to be.

So that’s exercise 1, and you can do that for as long as you can.

For exercise 2 reach your arms forward. Keep your head back. Draw circles here, keeping your shoulders against the wall. So we’re not here (big circles) or here (back coming off), just little circles.

And then last thing you’re going to do is take your arms down and peel your head and chest off the wall. Your heart has to come back, your stomach has to pull back. You’re not going to come off in one chunk, and so notice if you do. Let your arms dangle in front of your knees. Shake your head no, no, no, no, no, and then yes, yes, yes, yes, yes. And then pull your stomach in. Make your stomach lift you up. Pull your ribs in. Try to keep your lower back and ribs against the wall as your heart comes on the wall and the back of your head comes to the wall. Then do it again.

Heart goes back. Can you control which vertebrae comes off the wall first? Then come here and let your arms dangle. Loosey goosey arm circles. Don’t try to muscle it. You should be able to hit your arm and it flaps in the wind. Reverse the circles. And then roll all the way up.

You can do that three to five times. And then take your arms back up and see if it’s any easier to get them back with your head back, your shoulders back.

So, that’s your homework for better posture. Try to do it every day for a week and see what happens.

I promise you though, the more you can connect to your back the more your front will hold you up and you will feel so much better at your desk and walking around in life. And then, when you meet me for Pilates you will know how to connect to arms to your back and it will benefit you even more.

I’m Lesley Logan, thank you so much for being here and I’ll see you soon!

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

THE CALM BETWEEN THE STORMS

Online Mat & Reformer Pilates Class Descriptions:

What Storms you ask? Well, Thanksgiving (USA) just happened and we’re kicking off the big Holiday Season right away. Let’s use this week’s Mat & Reformer classes to connect to our breath, center from the powerhouse, and find a little calm.

On the Reformer, we’ll be working to make Running more than that exercise you do to stretch your calves. And on the Mat well alter some of our traditional breathing patterns for a calming challenge!

You won’t need any special props, just your fabulous, Deep-Breathing selves!

See you in class,

Tami

MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, a theraband and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

THE BOSS

Online Mat & Reformer Pilates Class Descriptions:

In the states its the week of Thanksgiving which means a lot of things to do and little time for you. And whether you live in the states or not I wanted to give everyone an excuse to leave any room so they can "meet with the boss" aka take class!

And you are the boss! The meeting is with you, your practice and OPC! Tell people The Boss called. They'll let you go and they'll totally understand that 30 min is a legit time to talk to The Boss.

The prop needed on the Mat: Pillows or a bolster or ball. I'm thinking about things you might have in any bedroom to take a call.

Reformer: if you happen to have access to a Reformer this week YAY! The Reformer is going to be the boss. The sounds it makes, the way it feels, its got feedback for ya!

See ya in class,

xx~LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, pillows or a bolster or ball and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

TINSEL AND TEASERS

Online Mat & Reformer Pilates Class Descriptions:

This week we’ll focus on Teaser because we can! It’s hard! And when in need a pretty great party trick.

The end of the year brings lots of parties you want to go to, some you have to go to and some you wish you could get out of.

Let this workout be and excuse for not going to a party or as a prep for the party trick you might just need!

Props: On the Mat and Reformer a theraband for your Tinsel!

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, a theraband and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, a theraband and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

SLEIGH THE DAY

Online Mat & Reformer Pilates Class Descriptions:

Sleigh or Slay? This time of year we say both!

Reflecting on the year and recognizing all of the work we put into our practice hopefully feels like we slayed the year!! Now we are getting ready for the holidays and heading into a new year so we can sleigh and get it done!

This week I want you to feel like you can do your very best with each exercise! Meet your body where it is, have fun and dont judge how it goes! There are always those exercises you aren’t sure about, but today you just have to go into it saying, I WILL SLEIGH this one! Lets do this!!

No props needed for these classes!

See you in class,

Mindi

MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

HORSES HORSES HORSES

Online Mat & Reformer Pilates Class Descriptions:

If you are a lover of the Reformer chances are you have little love for the Horseback. I don't blame you. It's not that fun. If you're on the Mat you probably have no idea what this means…

And that's ok! Horseback is like a seated Teaser but harder!

On both the Mat and Reformer we will be playing with how to connect to this exercise, prepare for it and find a Horse that works for us!

Props: Mat, have light weights nearby

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, have light weights nearby and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

JINGLE BELL ROCK

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

There are some Rocking Moves in Pilates! This whole month we’ll be getting our Jingle On as we use each piece of equipment to prepare for and expand on those rolling & rocking postures. Bring that holiday spirit, let's rock!

Mat - no props needed
Reformer - Reformer Box and Pole
Cadillac - no props needed
Chair - no props needed

See ya in class,

xx-LL 💋

Super STAR

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

Did you know that a Superstar has definitions surrounding it that call out words like “prime attraction”, “prominent”, and “public appeal”?

I’m laughing as I write this description because this month’s theme is about the exercise STAR and I think these words are usually disassociated with that exercise! LOL!!!

If you hate doing Star, never wanted to try Star, or have no idea what Star is - these workouts are for YOU!!
If you love Star - I’d love to know why, but also - these workouts are for YOU!!

Throughout the Pilates method there aren’t many exercises where the side body is the main attraction, which is interesting because we need to use our side body to do some of the first exercises we learn. Rolling exercises, Roll Up, and Push Up/Planking - all need to call on your side body muscles to help you do the exercises.

Our focus this month is side body work to help you not only be a SuperSTAR and try STAR, but to help you connect to these muscles to do all the other exercises.

Let’s have FUN this month and forget about the stigma STAR may or may not have :)

Equipment needed:

Reformer = the box

Cadillac = no props needed!

Chair = no props needed, but you might want a yoga block to prop up your pedal

Mat = no props needed!

See ya in class,

xx-LL 💋