Man and woman using a foam roller to mobilize their upper back in a Pilates studio with Lisa Harvey

Pilates for Better Posture

Whether you spend your day sitting at a desk, deal with the neck and upper back tension that often accompanies rounded shoulders, or are simply noticing yourself slouching more than you'd like, these workouts are here to help.

Strengthen the muscles that support good posture, improve spinal alignment, and develop greater body awareness to recognize habits that lead to pain — so you can stand taller with less strain.

How Pilates Helps Improve Posture:

BUILD POSTURAL STRENGTH
Strengthen the muscles that support your spine

INCREASE BODY AWARENESS
Notice and correct poor movement habits before pain starts

IMPROVE ALIGNMENT
Reduce strain on joints and muscles

TAKE A DEEPER BREATH
Better posture, better breath, more energy all day

Choose Your Workout.

Browse by length—from Quick Relief under 5 minutes to Full-Length Pilates classes.

Not Sure Where to Start?

Start with Quick Relief when pain flares up. Add an Express or Full-Length workout to your week for lasting results

Quick Relief

— Under 5 Minutes —

Great before or after a workout - or anytime you need quick relief. Gentle, targeted movements to ease pain, release tension, and help you feel better in five minutes or less.

1 minute Foam roller release for neck pain and tension headaches with Lisa Harvey

Massage for Neck Pain

1 min ● All Levels ● Foam Roller

1 minute Stretch to relieve psoas tension and back pain with a foam roller with Lisa Harvey

Stretch for Back & Hip Pain

3 min ● All Levels ● Foam Roller

4 minute shoulder stretch to relieve neck and upper back stiffness with Lisa Harvey

Stretch for neck & Shoulder Tension

4 min ● All Levels

5 minute seated stretch routine for stiff, shoulders, neck and back with Lisa Harvey

Seated Stretches for Back Stiffness

5 min ● All Levels ● Chair

Express Workouts

— 10-15 Minutes —

Short sessions to reduce stiffness, improve mobility and build strength - perfect for travel or squeezing into the start or end of a long day.

10 minute stretch to relieve neck & shoulder pain with Lisa Harvey

Stretches for Neck & Upper Back Pain

10 min ● All Levels ● Foam Roller

Full-Length Workouts

— 20+ Minutes —

Full-body Pilates workouts that build strength, improve mobility, and support better alignment & posture.

20 minute Pilates mat class with a foam roller with Lisa Harvey

Pilates for Back & Hip Stiffness

20 min ● Intermediate ● Foam Roller

45 minute Pilates mat class with a foam roller with Lisa Harvey

Pilates for spine health


45 min ● Beginner ● Foam Roller

45 minute Pilates Osteoporosis-safe mat class with Lisa Harvey

Pilates for Osteoporosis

45 min ● Beginner

45 minute Pilates mat class with a resistance band with Lisa Harvey

Pilates for Upper Body Strength

45 min ● Intermediate ● Resistance Band

20 minute Pilates mat class with a magic circle with Lisa Harvey

Pilates for Spinal Mobility

20 min ● Beginner ● Magic Circle

Continue Your Movement Journey

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Looking for Something else?

Browse workouts for another goal.

Explore Pilates Workouts for Pain and Stiffness Relief

Relieve Pain & Stiffness

Ease tension, aches & stiffness

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Improve Mobility

Increase flexibility & joint mobility

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Explore Pilates Workouts for Better Mobility
Explore Pilates Workouts for Strength and Stability

Build Strength & Stability

Build functional, full-body strength

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Improve Balance

Enhance balance & coordination

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Explore Pilates Workouts for Better Balance