Tag Archive: Posture

We enroll in Pilates primarily to strengthen our core, increase flexibility, and improve our overall well-being.   In the journey, we’re being made aware of our posture and our movement patterns.  We work so hard to improve both.   So what happens toward the end of the day, when we’re ready to hit the sack?!   Are we forgetting to apply everything we’ve learned to our ZZZ hours?!

Learning to sleep in correct posture is just as important!

Research has shown, that all that the human brain needs is for us to maintain a certain position for a minimum of twenty minutes, for it to be labeled as the new norm.   Are you a stomach sleeper?  Do you sleep on your side in the fetal position?  On your back with your head resting on a mountain of pillows?

How do you wake up in the morning?  Are you aching anywhere?

If you sleep on more than one pillow, you are possibly contributing to a forward head posture by allowing the neck flexors to excessively stretch.  If  you favor sleeping on your stomach,

this might cause back strain and can be uncomfortable for your neck especially if the mattress is sagging.  Do you like to sleep with the bed sheets tight over your feet with your toes tucked into a

pointed position?   You might be limiting your  ankle mobility, which then extends to your entire body mechanics, and will affect standing and walking.   And if you sleep on your side with one leg

bent and across your body, you might be contributing to or causing your back pain 😦

What is then the best position for sleeping or laying down?

No matter what position you lie in, the pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position.  The aim is to elongate the back side of our neck, and to strengthen the deep neck flexors.  Ideally, sleep on a firm mattress and cover with loose and comfortable sheets and blankets.  Try to sleep in a position which helps you maintain the natural curvature in your back, aka neutral spine.   On your back with a pillow under your knees or a lumbar roll under your lower back for lumbar support; or on your side with your knees slightly bent, and a pillow between them.

What is your preferred sleep position?  Care to share?




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What should I wear to a Pilates session?

Fitted clothes are best suited, since that helps us evaluate your posture, and they do not restrict your range of motion.  Avoid wearing clothes that are adorned with buttons or zippers. They tend to catch or worse they hurt.  Yoga pants or fitted long shorts are best.

Toe sox with non slip soles are recommended for added control and hygiene.

Most FAQ How many times a week should I be doing Pilates?

Twice a week is ideal, but Pilates is gentle enough to do every day.  Even if you attend just once a week, you will see results.

Will Pilates help with back pain?

Pilates helps build core strength and improve flexibility.  This will create balance in your muscles and improve your posture.  Practicing a Pilates program, that was customized for your own needs on a regular basis, will help reduce and may prevent back pain.

Will Pilates help me lose weight?

Pilates increases strength and muscle mass.  Muscle burns more calories than soft tissue. Thereby there’s an increase in metabolism, which in combination with a balanced diet will help lose body fat.  Pilates improves posture and that changes your appearance very quickly.  Standing taller makes us appear slimmer.

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