My Favorite Tips for Posture

This TOTW is all about using core activation to support your spine and encourage better spinal alignment. This week we're going to focus on activating the muscles of your "back core," alongside the abdominal core. When these two muscle groups work together, you can better target the postural muscles that help counteract rounded shoulders and stiff necks.

Apply these two cues to nearly every move for better posture:

• Pull your head back to keep it in line with your spine. Most of us rest with our head forward of our shoulders, which puts more strain on already tight neck muscles.

• Pull your shoulder blades down and in without popping your ribs forward to better target strengthening your upper back.. Flexibility comes from gently lengthening muscles over time. This can be done with both passive and active flexibility techniques. Passive stretching involves staying in stretches for a long period of time, and has mixed reviews on efficacy. In Pilates, we focus primarily on active stretching through targeting strength and mobility training. For example, do you want to touch your toes? Doing roll ups is an active stretch that's helping you get closer! That you can both strengthen and stretch a muscle at the same time is one of my favorite things about Pilates! I love efficiency!

Hot Tips for Class

• All 4s/Planks

• Slightly nod chin to chest and pull the back of your ears to the ceiling to better align you neck with your spine.

• Ab Work

  • Keep elbows in your peripheral vision and allow your arms to take away some of the work from your neck to challenge your core even more.

• Standing

  • We'll do a lot of hands behind the head in standing work this week. Use the press of head into hands for feedback to help your postural muscles kick on. Prayer hands in front of your chest is a great modification if hands behind your head gets too spicy while you build strength.

Want More? Try these moves with me in a mini- workout on Instagram