Transformation of posture through the practice of standing exercises, as advised by a Pilates instructor
Jodi Montlake, a renowned Pilates instructor, recommends a footwork routine that combines elements of ballet and barre workouts, along with Pilates, to help improve posture. This beginner-friendly exercise routine focuses on strength, stability, and balance throughout the body.
The footwork routine consists of four positions for calf raises, each performed by lifting the heels off the floor and repeating the exercise 8-12 times. The starting position is with feet shoulder-width apart, followed by heels touching, toes touching, and finally, feet wider than shoulder-width apart. The routine is best performed barefoot or in socks.
Standing Pilates exercises, such as this footwork routine, are becoming increasingly popular, particularly standing abs workouts. They are said to support the back, which is crucial to posture both when sitting and standing. Improving posture not only enhances your overall appearance but also reduces the risk of injury during everyday movement and exercise.
Bad posture can lead to aches and pains, especially in the back and shoulders. Conversely, standing Pilates exercises are beneficial for functional movement, helping to prevent such discomfort. The exercises also focus on alignment, core engagement, and balance, which are key to maintaining good posture.
Common standing Pilates exercises that promote posture improvement include standing roll-downs to increase spinal mobility, wall-supported planks for core and shoulder stability, standing leg lifts or leg circles to engage the lower body and core, and shoulder blade squeezes and scapular stability exercises to improve upper back alignment. Balance and weight-shifting movements further enhance bodily awareness, aligning with Montlake's principle that standing Pilates fosters posture improvement through increased bodily awareness.
Spending more time standing up, especially for those with desk jobs, is a good idea. Montlake emphasises that these exercises are great for strengthening and stretching the legs, as well as improving balance and stability, making them an excellent addition to any daily routine.
