Move · Videos · Pilates · 9 min

8-Minute Pilates for Better Posture

8-Minute Pilates for Better Posture — video by Well+Good Play · 8:37

Video by Well+Good on YouTube · Open on YouTube

A short Pilates session for desk-bound posture: seated upper-back circles and side bends, then lying face-down chest lifts, arm reaches and pulses for the upper back and shoulders, a cobra stretch, knee push-ups with arm reaches and a chest opener.

  • 9 min
  • Beginner
  • Low impact (no jumping)
  • mat

Good forBetter posture

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Step by step 8

Tap a time to watch that step in the video.

  1. Seated, hands behind the head: make big circles with the upper body each way, hips grounded. 0:47
  2. Seated side bends: one hand on the floor, bend over with the top elbow lifted, then reach the arm; each side. 1:30
  3. Face down: draw the shoulder blades into a V, lift the head and chest, then lift and lower the arms. 2:19
  4. Still lifted, draw the elbows in and squeeze the shoulder blades, then reach the arms forward. 3:22
  5. Arms by your sides, chest lifted: arm pulses, circles and squeezes, legs lifted from the thighs if you like. 4:20
  6. Mini cobra on the forearms, or press up into a full cobra to open the chest. 5:47
  7. Knee push-ups: lower and press, then reach one arm forward; alternate arms, or try it on the toes. 6:15
  8. Sit back on the heels, clasp the hands behind you and reach the arms away to open the chest. 7:45

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

Form cues from the coach

  • Draw the shoulder blades back and down into a V before lifting the arms
  • Keep the pubic bone heavy and the belly drawn in as the chest lifts
  • Lift the legs from the thighs, or keep them down for an easier version

What it works

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadknee push-ups with arm reaches, arm lifts
  • Elbows takes loadknee push-ups with arm reaches
  • Wrists & hands takes loadhands on mat in knee push-ups
  • Upper back takes loadprone chest lifts, arm pulses, squeezes
  • Lower back takes loadprone chest and leg lifts, cobra
  • Neck moveshead lifted with chest, chin tuck
  • Hips movesprone leg lifts
  • Knees movesknee push-ups, hands and knees
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Legs stay down in the lifts; smaller reaches; push-ups from the knees

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 Well+Good; 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