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Maintaining a correct posture throughout our lives translates into health, a good physical appearance and undoubtedly a better quality of life. Classic Pilates with the use of its apparatus is designed to help you balance your body, yet here we will give you some tips to help you improve your posture.

The experience we have gained during our Pilates classes in Malaga, tells us that the key to proper posture lies in a correct alignment of the body.

By aligning ourselves correctly, we center our weight on our feet, which allows us to walk upright and avoid the development of certain pathologies.

In Estudio Pilates Malaga we are faithful to the original method, the Authentic Pilates Method “Contrology”, which focuses on achieving body balance and correct alignment of the spine.

And on this basis we work all the exercises in our Pilates classes, so this discipline is ideal for all people and even more for those who have posture problems and / or back injuries.

Correct back alignment is simplified by keeping the musculature balanced for a healthy spine, and by providing strength, flexibility and control over the body while maintaining its natural and optimal posture. These are the objectives of our sessions.

One of the benefits that our pilateros highlight about their classes is that they allow them to adapt everything they learn to their daily lives.

And above all, they apply it to avoid harmful postures and maintain correct body alignment.

In this article we are going to give you specific tips to maintain a correct posture and body alignment in common situations of your day to day life, all of them filtered by the Pilates method of training.

How to sit correctly?

  • Keep your back straight and aligned, distributing your weight evenly.
  • Heels and toes flat on the floor.
  • Knees at right angles to the hips, you can cross your feet alternately.
  • If your feet do not reach the floor, place a stool to rest them on.
  • Support the back firmly against the back of the chair, if necessary use a cushion or a rolled towel for the lower back.

How to sit correctly at work

  • The height of the table should be appropriate to your height, especially avoiding low tables that force you to stoop.
  • Make sure it is close to the chair, which will prevent you from having to bend over.
  • Adequate height is considered adequate if the table top is positioned, once seated, at the height of the sternum.
  • When working at a computer, the upper frame of the screen should ideally be at eye level.
  • How to maintain correct walking and standing posture
  • Keep your chin parallel to the floor.
  • Get your shoulders level: carrying your shoulders up, back and down will help you achieve this.
  • Achieve a neutral position in your back: neither bent nor arched, the ideal is to maintain the natural curvatures of the spine.
  • Position your arms at your sides, with your elbows straight and even.
  • Try to use abdominal muscle strength while waiting in a standing position.
  • Keep your hips aligned and level.
  • The knees should be equal in position and flexion, and should point forward.
  • Finally, distribute your body weight evenly over both feet.

How to correct a correct driving posture

  • With your back fully against the backrest, move the seat forward until you reach the pedals.
  • Keep your knees in line with your hips, making a 90º angle.
  • Sit up straight and hold the steering wheel with both hands, so that your arms are semi-flexed.
  • You should avoid driving with your arms and legs extended, and without dorsal-lumbar support.

How to correct correct sleeping and lying posture

  • A good posture for lying down is in the “fetal position”: on the side, with the side supported, with the hips and knees flexed, and with the neck and head aligned with the rest of the spine.
  • Another correct sleeping position is “supine”: face up, with knees bent and a pillow under them.
  • The mattress and box spring must be firm and straight. Neither too hard nor too soft, allowing it to adapt to the curves of the spine, and the pillow should be low.
  • Sleeping in “prone position”, face down, is not recommended because it tends to alter the curvature of the spine in the lumbar area, and forces you to keep your neck turned in order to breathe.

In Estudio Pilates Málaga we are convinced that body posture is one of the factors that play a fundamental role in maintaining a healthy lifestyle.

It is very important to eat a balanced diet, do pilates regularly and get adequate sleep for a healthy life.

Finally, we propose three tips to carry out in your daily life, with which you will avoid the appearance of a bad posture:

  • Do not sit, stand or lie down for long periods of time. Try to alternate tasks that require static positions, or spread the task over several days.
  • Intersperse periods of short breaks between tasks, and take advantage of them to stretch your body and relax.
  • Adapt your environment to your measurements, especially tables and chairs, paying close attention to the height of objects.

Here you can read the benefits of Pilates against back injuries. back injuries.

See what they say about us

Carmen Dolz
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I got to know Estudio Pilates through their website. I started personalized classes a month ago, and I am very happy. Ernesto is a very good professional and the center is cozy and clean.
Nina Celikei
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Ernesto as a teacher is very perfectionist and professional. He has a lot of wisdom since he has trained with the best. The good thing is that after so many years with pilates he still has passion and continues to train, this guarantees me high quality classes with him.
Inma Moya
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Studio 100% recommended for its quality and professionalism. The classes are personalized and help you progress both physically and mentally.