“Civilisation impairs physical fitness.” - Joseph Pilates
Are you tired of slouching at your desk all day? You’re not alone. Poor posture is one of the most common issues we see, especially in people who spend long hours sitting, driving, or working at a screen.
At Power of Pilates, we’ve been helping people improve posture, move better, and feel more confident in their bodies for over 18 years. Whether you’re based in Reading, Lower Earley, Crowthorne, or Wokingham, Pilates offers a practical, long-term way to undo the effects of modern life and reconnect with strong, upright posture.
Poor posture doesn’t just affect how you look. It influences how you breathe, how you move, and how you feel day to day. The good news? It can be changed.
Poor posture often develops gradually. Rounded shoulders, a collapsed chest, and a forward head position are common, particularly for desk workers and people who spend a lot of time on their phones or laptops.
Over time, these habits can lead to neck and shoulder tension, upper and lower back discomfort, reduced lung capacity, fatigue, and a general feeling of stiffness or heaviness.
Posture also affects confidence. Standing taller doesn’t just change alignment; it changes how you feel in your body.
Pilates is especially effective for posture because it focuses on strength, control, and awareness, not just stretching.
Rather than forcing you to “sit up straight”, Pilates trains the deep postural muscles that support your spine naturally. Through controlled movement and breath, you learn how to organise your body more efficiently, so good posture becomes easier to maintain throughout the day.
Regular Pilates practice helps to strengthen the core and upper back, improve shoulder and spinal alignment, increase body awareness, and restore balance between tight and weak muscles. Over time, this leads to a posture that feels supported, not strained.
These simple Pilates-inspired movements are ideal for counteracting desk posture and can be done at work or at home. Focus on quality rather than speed, and move with control.
Dumb Waiter: Strengthens the upper back and shoulders to reduce rounding. Sit or stand tall. Raise your forearms in front of you, palms facing up, elbows bent to 90 degrees. Keeping the elbows close to your sides, gently widen the arms as you draw the shoulder blades down and back. Bring the arms back together with control. Repeat 6-8 times.
Chicken Wings: Opens the chest and activates the upper back. Stand tall with arms by your sides. As you exhale, lift the arms out to the sides, elbows bent to 90 degrees. Gently squeeze the shoulder blades together and slightly down. Hold briefly, then release with the breath. Repeat several times.
Corkscrew: Takes the shoulder blades through their natural actions for better alignment. Lift the arms overhead, then place the hands behind the head with elbows in your line of vision. Shrug the shoulders up, then soften them down. Draw the elbows back, then sweep the arms out and down, imagining the motion of a champagne cork releasing. Keep the movement smooth and controlled.
Windows: Stretches the front of the chest and shoulders, especially helpful for desk posture. It can also be beneficial after breast surgery. Move slowly, focusing on opening across the chest without forcing the stretch.
Shoulder Shrugs: Releases tension and resets shoulder position. Inhale, lift the shoulders towards the ears. Exhale, soften them down. Focus on letting go of unnecessary neck tension with each repetition.
Neck Stretch: Helps ease neck tension and improves head position. Stand or sit tall. Gently tilt the head to one side, bringing the ear towards the shoulder without lifting the shoulder. Return to centre, then repeat on the other side. For a deeper stretch, gently rotate the opposite shoulder away.
Consistency matters more than duration. Even 10-15 minutes of focused movement can make a difference if done regularly.
Choose a regular time of day for movement, create a quiet space where you can focus, and move with attention rather than rushing.
Aim for at least three Pilates sessions per week, whether that’s a class, a short home routine, or a combination of both. If something feels uncomfortable, modify the movement or seek guidance from a qualified instructor.
While Pilates is brilliant for posture, it works best when supported by everyday habits:
Ergonomic adjustments in the office environment: Adjust your chair, screen, and desk height to support neutral alignment.
Maintaining good posture throughout the day: Check in with how you’re sitting or standing. Think length rather than tension, and imagine the crown of the head gently lifting.
Regular breaks, stretching, and movement: Stand up, stretch, and move every 30 minutes to stop stiffness building up.
Improving posture isn’t about forcing your body into position. It’s about teaching it how to support itself again. Pilates offers a smart, sustainable way to feel taller, stronger, and more comfortable in your body.
If you’d like support beyond desk exercises, our Mat classes, Reformer sessions, and 1:1 Pilates can help you make real, lasting changes.
