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How To Improve Your Posture
Sor. Studios is a mixed modality and reformer pilates studio situated in Mooloolaba on the Sunshine Coast. Reformer Pilates is a popular form of exercise that utilises a machine called a reformer to perform a series of exercises that aim to improve strength, mobility, and balance. One of the many reasons for the inclusion of the reformer machine in our equipment mix at sor. is its ability to enhance postural awareness.
Correct posture can be determined as the spinal position in which the least amount of stress is placed on each joint. Poor posture is commonly associated with increased stress to joints and reduced performance in sports and daily tasks. In today’s society, due to a variety of factors including; career (desk and office jobs), lifestyle (sedentary or overactive in regards to long days standing), and lack of postural awareness/posterior strength. This sub-optimal posture, if not addressed, can lead to day to day issues and pain with basic movement and tasks.
Reformer Pilates can help improve posture in a number of ways. First, it strengthens the entire core muscle group, including the core trunk and hip muscle groups. These muscles help to support the spine and keep the body in adequate alignment. When these muscles are not addressed or contrastingly overworked, the body is more prone to a kyphotic, lordotic and/or sway back posture.
In addition, reformer Pilates helps to improve flexibility and mobility, both assisting in improving posture in static and dynamic positions. By improving flexibility and mobility, reformer Pilates can help reduce the occasion of tight muscles, lengthening and lubricating the muscles and joints under load through low impact, dynamic movements.
Finally, reformer Pilates helps to improve body awareness. Many people are not aware of their posture and how their body holds itself in dynamic and static repertoire. Reformer Pilates teaches people the feeling and visual of their bodies under load and how they move, particularly when small increments of stress are placed (i.e. increased load, time under tension etc.). This increased awareness can help in making small adjustments to their posture throughout the day, which can lead to improved posture over time.
There have been several studies that have examined the effectiveness of Pilates for improving posture. One study published in the Journal of Physical Therapy Science found that a 12-week Pilates program improved posture in adults with rounded shoulders and forward head posture.
Another study published in the Journal of Bodywork and Movement Therapies found that a six-week Pilates program improved spinal alignment and posture in healthy adults. However, there is significant room for further research in this area, particularly with athletes and their performance both in sport and upon retirement to increase the education and exposure of this powerful strength training tool for longevity and success in daily movement.
References:
Chang S, et al. Effects of Pilates exercise on the posture of sedentary office workers. J Phys Ther Sci. 2015;27(8):2465-2467. doi:10.1589/jpts.27.2465
Giambrone L, et al. Effects of Pilates exercise on posture: A systematic review. J Bodyw Mov Ther. 2020;24(2):168-175. doi:10.1016/j.jbmt.2019.08.012
Patti A, Bianco A, Paoli A, Messina G, Montalto MA, Bellafiore M. Effects of Pilates exercise programs in people with chronic low back pain: a systematic review. Medicine (Baltimore). 2019;98(8):e14674. doi:10.1097/MD.0000000000014674
Segal NA, Hein J, Basford JR. The effects of Pilates training on flexibility and body composition: an observational study. Arch Phys Med Rehabil. 2004;85(12):1977-1981. doi:10.1016/j.apmr.2004.03.024
Silva D, et al. Effects of Pilates exercises on health-related quality of life in individuals with chronic low back pain: a systematic review. J Body
