Upper Back Strengthening Exercise to Improve Upper Body Posture – Pilates Workout

In our studios a lot of our clients ask about how to improve upper body posture and strengthen the upper back, and we always suggest this upper back strengthening exercise that you can also try at home.


These bolsters are fabulous for thousands and thousands of exercises that you can do, but today I’m going to show you a fabulous exercise for people who particularly have a disc bulge through their lumbar spine.

This is going to be a great exercise for you to do, but also for anybody who wants to do a bit of back extension work, so ballerinas, dancers who want to improve their arabesque or back extension, this is fabulous for you, and also people who need to do a little bit of strengthening for their lower back as well.

Okay, so you’re simply going to place the bolster down in front of you, and you’re going to lay onto your stomach, that’s it, and then your hands are going to be lengthening this way.

So you’re going to have your little fingers pointing down to the ground, and your lengthen through those fingers. Relax your head down, and then you want to try and relax your bottom and your legs when you do this exercise.

So I like to place the legs in a pigeon toed position, so toes kissing together, heels relaxed away, and try not to let your bottom or your leg muscles engage and switch on, keep them nice and floppy and relaxed.

Okay, so you’re going to breathe in to prepare, on the breathe out you want to engage your core and then you want to slide your shoulder blades down the back, and you’re going to lengthen through the crown of the head as you lift up, and inhale to go back down.

So, it’s breath-out to come up, now make sure your shoulders are not doing this, slide your shoulders away from your ears, and inhale to go back down.

Now you want to come up as high as you can, but make sure your hipbones and your pubic bone don’t lift off of the mat, keep them pushing down to the ground.

Okay, so obviously it’s going to be working these muscles by pulling your shoulder blade down the back, so it’s going to work through your shoulder girdle and then all through your lumbar spine here as well.

Breathe in, breathe out, when you come up keep your neck in alignment, careful you don’t do this, and also think about lengthening your spine.

We want them all of this muscle to engage, so we want that lengthening nice and long and then inhale to lower back down.

So I’ll show you two more.

It’s quite a tricky exercise to do if you’re keeping your legs nice and relaxed, keeping your core engaged, keeping your shoulders blades down the back, and lengthening the spine all at the same time.

Okay, but fabulous, fabulous exercise, so give that one a go at home, and just really focus on the technique.

So it’s not so much that coming up as high as you can, it’s about the technique which will stop you from coming up so far off the ground.

Thank you for watching the
Upper Back Strengthening Exercise to Improve Upper Body Posture video we’ve done for you.

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