Move · Videos · Pilates · 15 min

15-Minute Pilates Back and Arms Class for Posture

15-Minute Pilates Back and Arms Class for Posture — video by Posture Tonic by Jacinta Brown Play · 15:25

Video by Posture Tonic by Jacinta Brown on YouTube · Open on YouTube

A clinical Pilates instructor leads a mat class of 45-second intervals to strengthen the back and arms for posture: thoracic rotations, bird dog sweeps, back extensions, swimming, half-plank push-ups and reverse tabletop.

  • 15 min
  • Intermediate
  • Low impact (no jumping)
  • mat

Good forBetter posture

Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Thoracic rotation on all fours: elbow wide, reach it up to the ceiling, then wrap it down, eyes on the arm. 0:08
  2. Bird dog sweep: right arm and left leg long, sweep the arm to the hip and back, then crunch in; hips square. 0:58
  3. Other side: thoracic rotation with the left elbow, then the bird dog sweep with the left arm and right leg. 1:56
  4. Kneeling hinge, chest over the thighs: quick arm pulses past the hips, then cactus arms pressed up and pulled down. 3:59
  5. Half plank: knees down, sweep the arms back twice, then one push-up with the elbows close to the ribs. 5:56
  6. Back extension, then swimming: chin tucked, float the chest and legs up, then flutter opposite arm and leg. 6:57
  7. Prone twist with the opposite leg lift, then a cobra stretch, then the twist and leg lift on the other side. 8:55
  8. Child's pose to swan: round back into child's pose, then ripple forward through the spine and lower the hips. 11:58
  9. Reverse tabletop: hips up in line with the shoulders, kick one leg, then dip with the elbows pointing back. 12:57
  10. Thread the needle: on all fours, reach one arm to the ceiling, then thread it under; halfway, switch arms. 13:58

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

Form cues from the coach

  • Use the upper-back muscles, not the low back, to float the chest off the floor
  • Keep the hips square and the abs drawn in on the bird dog sweeps
  • Pinch the shoulder blades together and pull the elbows toward the hips

What it works

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadhalf-plank push-ups, arm presses, reverse tabletop
  • Elbows takes loadknee push-ups, reverse tabletop triceps press
  • Wrists & hands takes loadall-fours work, half plank, reverse tabletop
  • Upper back takes loadthoracic rotations, back extensions, cobra, swimming
  • Lower back takes loadback extensions, swimming, belly rotations
  • Hips movesbird dog sweeps, swimming, reverse tabletop
  • Knees movesfour-point kneel, kneeling hinge arm work
  • 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: Rest and reset when tired; reach the arms further forward to ease the cobra

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

More like this

Browse all 764 videos

Video by Posture Tonic by Jacinta Brown; 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