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Top 3 Pilates moves to improve your posture

Good posture can be achieved with 3 easy Pilates moves you can do at home:

1) Push-ups against the wall – this activates the major stabilisers of the shoulders, the upper trapezius muscles.

  • Stand at a wall, with your hands on the wall just below shoulder height.
  • Hold your shoulder blade back and up a little bit.
  • Lower yourself down towards the wall, using the elbows only.
  • Hold for 3 sec, then rise back up again

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2. Multifidus muscle strength (Direct back control muscle) –  this muscle is important for direct control of the lumbar spine.

  • Start on all fours.
  • Maintain a smaller arch in the back and squeeze your lower back muscles together (you should feel a sensation of the lower back muscles pushing towards the midline).
  • Maintaining this contraction, lift your leg straight back up in the air.
  • Hold for 3 sec and lower the leg down.
  • Repeat 10 times per leg.


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3. Single leg bridging to activate your gluteus maximus muscle –  weakness in this muscle makes it harder to sit up straight when sitting, which changes the posture of the mid back and neck, often causing neck pain.

  • Lie on your back with your knees bent.
  • Raise one leg in the air, this will be the starting position.
  • Lift your bottom into the air to bring your body to straight.
  • Hold for 3 seconds, then lower your body down.
  • Repeat 10 times per side


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Interested in joining our 13 weeks Pilates program? Just call us on 9857 0644 and book your free 1 hour full body assessment with any of our Physiotherapists or exercise physiologists. We provide a Seniors discounts to all our seniors members during our off peak times. Click here to know more about our seniors program.

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We are open from Mondays to Thursdays, from 7am to 9pm; Fridays & Saturdays from 7am-2pm.

We have clients from around East Kew, Kew, Balwyn, Balwyn North, Camberwell, Hawthorn, Surrey Hills, Doncaster, Doncaster East, Templestowe, Lower Templestowe, Bulleen, Ivanhoe and Heidelberg.

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Our Location

MD Health Pilates

737 High St
Kew East, VIC 3102
Telephone: (03) 9857 0644


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