Move · Videos · Pilates · 16 min

Standing Pilates for a Stronger Back and Better Posture

Standing Pilates for a Stronger Back and Better Posture — video by The Girl With The Pilates Mat Play · 16:13

Video by The Girl With The Pilates Mat on YouTube · Open on YouTube

An experienced Pilates teacher leads a standing class that sets your posture first, then uses Y-W-T-L arm work, lunge-stance arm series, a neck press into the hands, wide-stance knee bends and side stretches.

  • 16 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forBetter posture

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Step by step 10

Tap a time to watch that step in the video.

  1. Set your posture: feet under the hips, tummy and ribs drawn in, lift through the centre, shoulders down. 0:34
  2. Shoulder warm-up: lift the shoulders, squeeze them back together, then slide the hands down the thighs. 1:29
  3. Side bends over and up to each side, then turn the head right and left. 2:21
  4. Y, W, T and L arms, then pulse the elbows back and open and close the arms in front. 3:02
  5. Lunge stance, hinged at the hips: arms reach back, out to the side, then up in front, 8 each; both sides. 5:19
  6. Arm circles: up, out and forward, then reverse, pushing down to work under the shoulders. 8:12
  7. Neck press: fingers laced behind the head, press the head back into the hands, then release. 9:42
  8. Knee bends and wide squats: keep the back upright as if sliding down a wall, arms reaching back. 10:36
  9. Back work in the lunge stance: arm circles forward and back, five each way, shoulders kept down; both sides. 12:14
  10. Hands laced behind you for a chest stretch, then wide-stance side stretches to finish. 13:48

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Draw the tummy and ribs in, then lengthen up through the centre
  • Keep shoulders down; squeeze the shoulder blades together
  • Hold the spine tall in the squat, as if sliding down a wall

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadlunge-stance hinges, wide-stance knee bends
  • Knees takes loadlunge-stance bends, wide-stance knee bends
  • Neck movesside tilts, turns, head press into the hands
  • Shoulders movesY-W-T-L, arm circles and reaches
  • Upper back movesshoulder blade squeezes, back strengthening
  • Lower back movesholding a long spine in hinge and knee bends
  • Ankles & feet movesstanding lunge stance and knee bends

Easier option from the coach: Wide-stance knee bends go only as low as feels okay

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by The Girl With The Pilates Mat; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety