19/09/2025
Hi, welcome to my first monthly newsletter!
For those who don’t know me, my name is Sophie and I’m a qualified Pilates Instructor and Sports Massage Therapist. I have been teaching Pilates in Penicuik, Midlothian now for just over a year and recently quit my full time job as a chef to concentrate fully on teaching Pilates and providing Sports Massage Therapy.
I first discovered Pilates in 2006 when I had 2 small children and no time for the gym. At first I thought it was just another ‘fitness fad’ so didn’t really get into it, but, after each session, week after week I kept coming back to it because I could feel myself improving, feeling more flexible and feeling stronger physically and mentally and I loved it. Skip forward 19 years and I’m now fully qualified and teaching others to become stronger and more flexible in order to live happier lives.
Many people believe that Pilates is just a physical exercise but everyday my clients tell me how much their mental health improves after each session. This is because Pilates requires significant concentration to coordinate movements with breath, providing a ‘time out’ from day to day stress, leading to increased relaxation and a sense of achievement.
**There will be a reduced number of classes in October due to me attempting to move house (it’s a long story) so there are no classes at
Ladywood Leisure Centre, Penicuik Saturday 11th & 18th and Wednesday 15th
Glencorse Centre, Auchendinny Thursday 16th
Every month I want to talk about how Pilates can help every one of us in some way or another, and this month I want to discuss posture! Understanding Posture! What It Is? Types. Causes and How to Improve It!
What Is Posture?
Posture is the way we hold our bodies while sitting, standing, and moving. Good posture means the spine is in neutral alignment, supported by balanced muscles and joints. Poor posture develops when the body falls out of alignment, placing extra strain on muscles, ligaments, and joints.
What Causes Poor Posture?
• Sedentary lifestyle – prolonged sitting, screen time, or driving.
• Weak muscles – especially the core, glutes, and postural muscles.
• Muscle imbalances – for example, tight chest muscles with weak upper back.
• Injury or pain – protective positions that become habitual.
• Poor ergonomics – unsupportive chairs, low desks, or bad workstation set-up.
• Habits – slouching on the sofa, crossing legs, carrying a bag on one shoulder.
• Stress and fatigue – physical and emotional stress often causes slumping or tension.
Common Posture Types
Kyphotic Posture (Rounded Upper Back)
Appearance: Rounded shoulders, hunched upper back, forward head.
Causes: Sitting, “tech neck,” tight chest, weak upper back.
Issues: Neck/shoulder pain, headaches, reduced breathing efficiency.
Lordotic Posture (Excessive Lower Back Curve)
Appearance: Over-arched lower back, pelvis tilted forwards, stomach/bottom pushed out.
Causes: Weak core, tight hip flexors, pregnancy, prolonged standing.
Issues: Low back pain, hip discomfort, hamstring tightness.
Flat Back Posture
Appearance: Straight lower spine, pelvis tucked under.
Causes: Weak hip flexors, tight hamstrings, prolonged sitting.
Issues: Stiffness, fatigue, poor shock absorption.
Sway Back Posture
Appearance: Hips pushed forward, chest leans back, pelvis tucked under.
Causes: Weak glutes/core, habitual slouching.
Issues: Back/hip pain, poor balance.
Forward Head Posture
Appearance: Head juts forward beyond the shoulders (“text neck”).
Causes: Screens, phones, poor driving posture.
Issues: Neck/upper back pain, headaches, jaw tension.
Can You Be a Mix of Posture Types?
Yes. Most people don’t fit neatly into one category.
Example: Someone may have a kyphotic upper back and a lordotic lower back (kypho-lordotic posture).
Forward head posture often appears with rounded shoulders.
Posture also changes throughout the day depending on sitting, standing, or moving habits.
How Poor Posture Shows Up
Rounded shoulders or uneven hips.
Neck, back, or shoulder pain.
Stiffness or restricted mobility.
Headaches and fatigue.
Loss of confidence in appearance and movement.
How to Improve Posture
Awareness
Regularly check how you’re standing and sitting.
Set reminders to move and adjust position.
Ergonomics
Set screens at eye level, feet flat on the floor.
Supportive chair or lumbar cushion.
Carry bags evenly or use backpacks.
Lifestyle
Take movement breaks every 30–45 minutes.
Avoid long periods in one static position.
Exercise
Stretch tight muscles: chest, hip flexors, hamstrings.
Strengthen weak muscles: core, glutes, upper back.
Mobilise the spine: cat-cow, thoracic rotations.
Mind-body training: Pilates, yoga, breathwork.
Example Exercises to Improve Posture
Wall Angels – strengthen upper back, open chest.
Glute Bridges – activate glutes, stabilise pelvis.
Cat-Cow Stretch – mobilise spine.
Plank – strengthen core.
Chest Openers – release tight pectorals.
Band Rows – strengthen mid/upper back.
How Can Pilates Help Posture?
Pilates is one of the most effective methods for improving posture because it combines strength, mobility, flexibility, and awareness in every session.
Core strength: A strong core supports the spine and helps prevent excessive arching or slumping.
Spinal mobility: Controlled spinal movements increase flexibility and help restore natural curves.
Muscle balance: Pilates strengthens weak postural muscles (upper back, glutes, core) and stretches tight ones (chest, hip flexors).
Alignment awareness: Exercises are performed with focus on neutral spine and correct positioning, building long-term habits.
Breathing techniques: Pilates breathwork reduces tension in the shoulders and upper chest, helping to relax and reset posture.
Adaptability: Exercises can be modified to suit all ages and abilities, making it ideal for older adults or those recovering from injury.
Over time, consistent Pilates practice helps the body “relearn” how to stand, sit, and move efficiently, reducing strain and promoting confidence in everyday movement.
Poor posture is common but not permanent. With awareness, lifestyle changes, and consistent movement, especially Fitness Pilates, you can retrain your body into a more balanced, efficient position. This reduces pain, improves function, and helps you move with more ease and confidence at every age.
If anyone wants to discuss any of the exercises I have mentioned above, just drop me a message and I will be happy to explain them to you.
Well I hope you have managed to read this far and have a little more understanding of the exercises we do on the mat and why!
Remember if you want to come along to any class, booking is essential, just go to goodpalpations.com and find a class that suits you and of course remember you get a discount% for block booking
Thanks for reading and I’ll see you on the mat soon!
