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
Table of Contents

Pilates Tips for Better Posture with Lesley Logan

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.

TOPS 'N TAILS

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

Tops ‘N Tails (or Tops & Tails) is a wonderful expression I grew up with! It means being ready-to-go…from top to bottom, front to back, end to end! Isn’t that exactly what Pilates does for our minds and bodies? It encourages us to ready for any adventure that comes our way because our workouts use variety to engage the whole body, and to focus our minds.

This month’s Reformer workout will have us exploring Tops ‘N Tails by working from the ends of The Order. We’ll alternate exercises from the beginning and from the end of our usual routine for a challenging time! You’ll need your reformer box and pole.

On the Wunda Chair and Mat we'll be focusing on working from the top half or the tail half of our bodies! While every exercise requires the whole body. Setting ourselves up for success from the Top to the Tail makes the most difference!

On the Cadillac/Tower we will work on how the top half of the body helps to support the bottom half and vice versa! Pilates allows us to use the whole body to help with strength from Top to Tail! Let's explore how the springs on the Cadillac/Tower make us connect to the whole body in each exercise.

xx-LL

MEET ME HALFWAY

Online Mat & Reformer Pilates Class Descriptions:

This week we’re going to focus on how we use Abduction and Adduction to center ourselves, find our control, and harness our power. We’ll be working about halfway through The Order of Exercises on both the Mat and the Reformer with an Adduction - squeezing toward center - focus , then we’ll go back to the beginning and repeat those exercises with an Abduction - pulling away from center - focus. You’ll need something you can squeeze and something you can pull apart. So grab a ball and a resistance band, or just a magic circle and meet me halfway!

See you in class,

Tami

MAT EQUIPMENT NEEDED: Your awesome self, a ball and a resistance band, or just a magic circle and a mat!

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

REFORMER EQUIPMENT NEEDED: Your awesome self, a ball and a resistance band, or just a magic circle and a reformer!

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

LEG PULLS ARE FUN

Online Mat & Reformer Pilates Class Descriptions:

Alright so maybe they're not fun! But, what we think about an exercise does matter! And if you don't like an exercise or you tell yourself you can't do an exercise I promise you your brain and body will believe it!

So, I'm taking Leg Pulls (Control Push Ups on the Reformer) and making them fun! So we can ALL enjoy what is possible from these dynamic duos!

Have a squishy ball or stuffed toy nearby for our Leg Pull moments on the Mat. Reformer no props needed.

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, a squishy ball or stuffed toy 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.

CONTROL YOUR BALANCE

Online Mat & Reformer Pilates Class Descriptions:

Alright loves, you may not like going overhead and you may not be able to…yet..

But this week on the Mat and the Reformer we will be ready-ing ourselves to Control our Balance.
Yes, the exercise but there are so many ways to work this that if you are not going upside down you're going to feel your balance get controlled!

Think long legs, asymmetrical legs and maybe even a little single leg deadlift.

On the Mat, if you do struggle with balance go to a wall during the standing work or have a chair nearby. No extra props needed for the Reformer.

See ya in class,

xx-LL 💋

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.

SLINKY SPINE?

Online Mat & Reformer Pilates Class Descriptions:

I know you remember the slinky! So wouldn't it be nice if our bodies could move like that? Well, it's not necessarily good to be super bendy, but it is good to be able to articulate the spine when we are able. In the classes this week we will work through the articulation and flexibility of the spine, as well as pay attention to trying not to go too far. Finding your strength and connections in your flexion and extension is going to be the key! Hopefully, you will feel like a slinky here and there throughout the class!

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.

FRIENDS DON'T LET FRIENDS SKIP TORSO DAY!

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

I was thinking of arm days and leg days at the gym, and even the memes you see, which can go both ways. Either dragging yourself around the day after because you're so sore, or you have no muscles at all to hold you up because you skipped those days. Always the extremes with the memes (hey, that rhymed!), and that’s why we love them.

But this is what I love about Pilates - it’s the full body, the whole body. Everything is working together so one part is not overdoing it, while another part is doing nothing. The upper body, the lower body, and the side bodies are connected to our center, so that’s where our focus will be. Even when you think it’s about the arms or the legs, how can you ask a little more of your center to engage?

Props for the Wunda Chair: yoga block and long box for some exercises

See ya in class,

xx-LL 💋

TOPS & TAILS

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

Tops ‘N Tails (or Tops & Tails) is a wonderful expression I grew up with! It means being ready-to-go…from top to bottom, front to back, end to end! Isn’t that exactly what Pilates does for our minds and bodies? It encourages us to ready for any adventure that comes our way because our workouts use variety to engage the whole body, and to focus our minds.

This month’s Reformer workout will have us exploring Tops ‘N Tails by working from the ends of The Order. We’ll alternate exercises from the beginning and from the end of our usual routine for a challenging time! You’ll need your reformer box and pole.

On the Wunda Chair and Mat we'll be focusing on working from the top half or the tail half of our bodies! While every exercise requires the whole body. Setting ourselves up for success from the Top to the Tail makes the most difference!

On the Cadillac/Tower we will work on how the top half of the body helps to support the bottom half and vice versa! Pilates allows us to use the whole body to help with strength from Top to Tail! Let's explore how the springs on the Cadillac/Tower make us connect to the whole body in each exercise.

See ya in class,

xx-LL 💋