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The PILATES theme of the week is POSTURE CORRECTION:

We have a 14 minute video on our YouTube channel all about posture correction in standing (see link to Youtube video below):

The 8 principles of Pilates are:

  1. Relaxation
  2. Concentration
  3. Alignment
  4. Centring
  5. Breathing
  6. Co-ordination
  7. Flowing movements
  8. Stamina

We covered relaxation and breathing in last week’s theme.

This week we are focussing on alignment or posture correction. Please refer to the Pilates pack you were given when you first started Pilates at the clinic to remind yourself which posture type you are. If you cannot find your pack or you are unsure which posture type you are here is a reminder:

A – Ideal alignment. Notice the waist band is horizontal and the curves of the spine are smooth and small.

B – Lordotic posture. Notice the pelvis and the waist band is tilted forward, the tail bone and tummy stick out and the curve of the low back is exaggerated. This is the lordotic low back posture. The kyphosis is the exaggerated curve in the upper back.

C – Flat back posture. Notice that the pelvis and waist band is tilted backwards, the low back is flat and the upper back is stooped with a slightly poking chin. This posture is rare and is usually due to a fused spine or a slipped disc.

D – Sway back posture. Notice the pelvis and waist band is tilted backwards, the tail bone is almost vertical, the pelvis is in front of the rib cage and the upper back is stooped with a poking chin. People with this posture type often stand with their feet too wide apart.

It is important to work towards the ideal alignment to reduce the strain on our spine, prevent back and neck pain, and avoid stooping and developing round shoulders or a dowagers hump. The muscles we use in Pilates which correct our alignment are the core muscles which flatten our stomach and support our low back, as well as the muscles which open our shoulders and straighten our upper back and neck. So it is important to remember what we learn in our Pilates classes and practice these corrections all week for maximum benefit.

We hope you enjoy thinking about posture correction this week.