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    ProHealth Physical Therapy and Pilates Studio Blog

    How Pilates Can Improve Spinal Health and Posture

    Published by Karyn Staples on March 12, 2025

    Working on posture

    By Tamara Newell
    March 2025


    In today’s world, long hours at desks and screen time are commonplace. It’s not surprising
    many people struggle with bad posture, back pain, and rounded shoulders. If you’re looking for
    a way to improve your posture and support spinal health, try Pilates. This article explores how
    Pilates and posture are deeply connected, answering key questions like how Pilates helps bad
    posture, if it can fix a hunchback, and whether Pilates classes can help address rounded
    shoulders. Read on to discover how this low-impact workout can support better posture and a
    healthier spine.


    Does Pilates help with bad posture?
    Pilates improves bad posture through strengthening the core muscles, improving flexibility, and
    bringing awareness to body alignment. All of these aspects assist in correcting and maintaining
    good posture.


    Can Pilates fix hunchback?
    Pilates can help improve some of the issues associated with a “hunchback” or rounded upper
    back, a condition often linked to poor posture, muscle imbalances, or conditions like kyphosis.
    While Pilates may not “fix” the structural deformity of the spine entirely (depending on the
    severity and root cause), it can significantly improve posture, strengthen the muscles around the
    spine, and increase mobility. In turn, this may help reduce back pain associated with kyphosis.


    Here’s how Pilates can help with a hunchback:

    1. Strengthening the Upper Back and Shoulders: Pilates exercises often focus on
      strengthening the muscles between the shoulder blades, such as the rhomboids and
      trapezius, which can help pull the shoulders back into proper alignment.
    2. Stretching Tight Muscles: The muscles in the chest (pectorals) often get tight in those
      with a hunchback. Pilates includes stretching exercises that open the chest and
      shoulders
      , improving overall posture.
    3. Improving Core Strength: A strong core supports the spine, which can help with overall
      spinal alignment and reduce the forward rounding of the back.
    4. Increasing Spinal Mobility: Pilates movements help enhance flexibility and mobility of
      the spine,
      encouraging proper posture and reducing stiffness that contributes to poor
      alignment.
    5. Awareness of Posture: Pilates encourages awareness of body alignment and teaches
      you how to engage muscles to maintain a neutral spine, which can correct postural
      habits that contribute to a hunched back.
      If you have a severe kyphosis or scoliosis, it’s important to consult with a healthcare
      professional or physical therapist for a personalized treatment plan. Pilates can be a great
      complementary approach, but it may not be enough on its own for more serious conditions.


    Can Pilates correct rounded shoulders?
    Rounded shoulders often result from poor posture, sitting for long periods, or muscle
    imbalances, where the muscles of the chest become tight, and the muscles of the upper back
    become weak. Pilates focuses on strengthening the muscles of the upper back and shoulders,
    while also stretching the chest muscles, which can help counteract the forward slumping of the
    shoulders.


    Here’s how Pilates can help correct rounded shoulders:

    1. Strengthening Upper Back Muscles: Pilates exercises help strengthen the muscles
      between the shoulder blades (rhomboids, lower traps, etc.), which can pull the shoulders
      back into a more neutral position.
    2. Stretching the Chest: Pilates includes stretches that help open up the chest (stretching
      the pectorals), which is crucial for relieving tightness that contributes to rounded
      shoulders.
    3. Improving Postural Awareness: Pilates emphasizes body awareness and teaches you
      how to maintain better alignment and posture throughout your movements, helping you
      develop habits to keep your shoulders back and down.
    4. Core Strength: A strong core stabilizes the spine and pelvis, which helps support proper
      posture and prevents the shoulders from rounding forward.

    Regularly practicing Pilates can help improve posture over time. But, consistency is key! Working with a ProHealth Pilates instructor to ensure you’re using proper form will help you reach your goals. Schedule a class today!

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    ProHealth Physical Therapy and Pilates Studio was founded in 2005 by Karyn Staples, PT, PhD. She leads a staff of over a dozen physical therapists, Pilates instructors [+]

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