I work at a desk almost every day, which has taken a toll on my posture. I often find myself hunching my back and rounding my shoulders as the day goes on. To combat this, I’m always on the lookout for simple routines that can help strengthen my postural muscles.
I found this five-minute Pilates routine programmed by Gillian Hardwick of HB Pilates, which includes three of her favorite moves for strengthening the back and shoulders. Hardwick is a Pilates instructor and back pain specialist who discovered the power of Pilates after breaking her spine.
The full program, accessible via the website or app, includes classes for beginners and seniors, as well as a library of fitness sessions and 12 live classes per week. I tried out the five-minute routine in the hopes that it would help me straighten my back.
How to do HB Pilates’ 5-minute Pilates to improve your posture
For this routine, you’ll need an open-ended resistance band. If you don’t already have one, here are three affordable options:
Buy Resistance Bands
Atemi Sports Exercise Bands
Ignite by SPRI Flat Band Kit
Buy a pack of 3.
Try it!
Hardwick recommends doing eight to 10 repetitions of each exercise.
1. Shoulder external rotation
Shoulder external rotation, also known as the dumbwaiter, is an effective way to prevent shoulder rounding and strengthen the muscles of the shoulder girdle and upper back.
I had to concentrate on moving slowly and steadily, keeping my elbows in. I felt this movement stimulating the back of my shoulders.
2. Seated rowing
Rowing with a band works your shoulders, upper back, deltoids, rhomboids, and trapezius. I had to move the band closer to my feet to feel enough tension. After a few repetitions, I could feel my back and shoulder muscles working. And best of all, this exercise made me feel taller. I wish I could replicate this position at my desk.
3. Front reach and back extension
Reaching and extending with the band works your triceps, deltoids, and upper back muscles. I felt my back muscles get fatigued, but it felt good to push off after rowing.
I had never added extensions to this exercise before and was surprised at how good it felt to stretch my upper back in this way.
Did it work for me?
After doing this routine once, I felt like my muscles were starting to wake up, so I did two more rounds. After the third round, I felt like my back and shoulders were moving again and my muscles were rejuvenated. I was sitting upright for the rest of the day. The results are amazing!
I’m going to incorporate these exercises into my daily routine. Doing them every day will make a huge difference to my posture and give me the strength I need to sit upright at my desk all day. I’ll also be incorporating some core strengthening exercises and hip stretches to help counter the ravages of sitting all day.
