Most of us don’t really notice our posture until our bodies start reminding us. For me, it’s usually a stiff neck after a long day at my desk, or the slow creep of my shoulders rolling forward while scrolling on my phone. For others, it might be when you see a photo of yourself and think, I need to work on my shoulders going back.
Lately, I’ve also become much more aware of how often we’re looking down at screens. Studies show that spending hours on our phones encourages a forward-head, rounded-shoulder posture over time. I don’t know about you, but I don’t want to settle into “tech neck”.
That’s where Pilates comes in. It strengthens the muscles to hold your spine up, teaching your body to stand taller naturally while opening the chest, stabilizing the core, and improving overall mobility.
We all know that life and work isn’t always posture-friendly. But your workouts might not be either, because most workouts still focus on the front of the body. Over time, that can leave you feeling tight and compressed, especially through your neck, shoulders, and lower back. And it can start to sneak into your everyday life without you even noticing.
That’s another reason why I love Pilates so much. It’s not just looking and feeling toned, but training your muscles to actually hold you upright, so standing, sitting, and walking all feel more controlled and less like you are fighting gravity.
How Pilates Actually Supports Your Spine
Good posture isn’t about forcing yourself to sit up straight. That is almost always harder to maintain long-term. Posture actually comes from support, and Pilates is amazing at this because it works the muscles that really hold you up.
By engaging your deep stabilizers, Pilates teaches your body to hold itself upright with control, pulling everything in from the inside out to support your spine and neck throughout your day. It strengthens your deep core, including the transverse abdominis, pelvic floor, and stabilizing back muscles… most of which are often ignored in other workouts. Traditional ab routines, machine-based weight training, and even high-impact cardio often focus on forward-facing movement and superficial muscles, which can leave spinal stabilizers underworked. Without this support, slouching and lower back strain can worsen over time.
Pilates is different because it teaches control, awareness, and engagement from the inside out. It strengthens the muscles you need to hold yourself upright naturally, opens the chest and shoulders, and improves spinal mobility. This makes it easier to breathe, supports circulation, digestion, and overall energy.
Research backs this up too. Studies show Pilates improves spinal alignment and postural control, reinforcing the muscle coordination your body needs for everyday movement.
7 Pilates Moves (and Stretches) You Can Do Anywhere to Support Posture
You don’t need complicated exercises to start seeing results. Even small movements done consistently can make a difference. Here are some of my favorites that are easy to do anywhere:
- Shoulder rolls: Tiny, simple, effective. Roll your shoulders back and down to release tension.
- Seated twists: Twist gently from your thoracic spine to release stiffness and improve mobility.
- Cat-cow stretch: On all fours, round and arch your spine to ease tension.
- Standing side stretch: Reach overhead, open the side body, and feel space through your torso.
- Bridge: Strengthens glutes and hamstrings, supports the pelvis, and encourages a tall, neutral spine.
- Plank: Builds deep core and shoulder stability, counteracting slouching and swayback posture.
- Swan Arms: Strengthens the upper back and encourages thoracic extension, helping shoulders settle back.
Start with a few each day and notice how your neck and shoulders feel. Small daily habits add up fast.
Putting Posture Into Practice
The bottom line: Pilates is so good for supporting your body. When your body feels supported, everything works better: movement, breathing, confidence, and even how you feel day-to-day.
Pilates helps you do that from the inside out. It strengthens what needs support, opens what needs space, and teaches your body how to hold itself efficiently.
Even a few minutes a day can make a difference. Over time, that awareness carries into how you sit, stand, move, and even breathe. And Pilates helps you do that to feel stronger, taller, and more connected.
Once you’re comfortable with these, here are a few more workouts I recommend to strengthen your posture.