Standing Tall

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The longer you sit at your desk, the more your posture resembles the curved, compressed arch of a camel’s hump — and the more uncomfortable you feel. Your back stands to suffer long-term misalignment as a result of slumping, while the resulting impaired breathing can lead to chronic muscle tension and drag your energy level down.

With its emphasis on core strength and alignment, Pilates counters these stresses by helping you look — and feel — a little taller. “This particular fitness discipline aims to create stability and freedom through the entire body by targeting the muscle groups that support the spine,” says New York City-based fitness and Pilates instructor James Darling. That includes the muscles deep within the back, abdomen, and pelvis. By focusing equally on strengthening and lengthening, the following Pilates favorites will foster a buoyant support system for your spine, bringing deeper breathing, more energy, and posture that’s both graceful and effortless.

Spine Stretch Forward

What It Does

Creates space between the vertebrae, lengthens the muscles of the back, and reduces lower back pain. Counteracts stress by calming the nervous system.

How to Do It

Sit on the floor with legs straight and spine tall. Drop your chin into your chest and contract your core, as if you’re trying to curl your torso up and over a beach ball. Focus on drawing your center in as opposed to curving your spine. Rest your hands where they fall, and breathe here for 30 seconds to a minute. Slowly roll back up to the starting position. Repeat six times.

First Published: October 2008