It’s official, back-to-school season is here. No more vacations, after-work drinks, or summer barbecues (well, almost). We’re getting back into our routines and good habits, like eating healthier, going to bed earlier, and resuming our workout programs. We set goals that we try to keep… at least until the holidays.

But what if this time, we took care of our well-being differently? What if we focused on how we carry our bodies daily and paid attention to our Posture (with a capital P)? It would certainly be a change, but more importantly, it would feel great.

Posture, the archaeology of the body

Even the slightest misalignment in its structure can cause aches and tensions. Whether you’re an electrician pulling wires with a rounded shoulder, a teacher standing in front of her class with hyperextended knees, or a content creator editing Instagram reels on your phone with your head tilted downward, these repetitive movements force your body into compensation mode. It’s these compensations that create imbalances in your postural muscles and cause daily discomfort.

So, why not add some Pilates exercises to your routine this back-to-school season? The great thing about Pilates is that when practiced regularly (whether for 5 minutes or 15), the body aligns itself, and you no longer have to think about your posture. The muscles develop and do it on their own!

3 easy exercises to do at home

They will help mobilize your shoulder blades to release neck tension, engage your abs to reduce lower back strain, and strengthen your glutes to stabilize your pelvis. The exercises are done in coordination with breathing. That means you perform each movement while inhaling through the nose and exhaling through the mouth. Enjoy your session!

Exercise #1: Scapular Protraction and Retraction

• Sit comfortably with your legs crossed and extend your arms forward at shoulder height.
• Inhale through your nose and separate your shoulder blades by reaching your fingers forward.
• Exhale through your mouth and squeeze your shoulder blades together against your spine, keeping your arms extended.
• Repeat 10 times.

Exercise #2: Single Leg Stretch

• Lie on your back, legs bent at 90 degrees in the air with your lower back slightly pressed into the mat. Head and shoulders are lifted off the mat.
• Inhale through your nose and extend one leg forward at a 60-degree angle from the floor while placing your hands on the knee of the bent leg.
• Exhale through your mouth and switch legs, keeping one bent and one extended, while placing your hands on the other knee. Make sure to keep your pelvis stable and your lower back on the mat.
• Repeat 10 times.

Exercise #3: Side-Lying Leg Lift

• Lie on one side. The bottom leg is bent at 90 degrees, and the top leg is extended to the side. Rest your head on your bent arm.
• Exhale through your mouth and lift the top leg to hip height, keeping the leg parallel, with the knee facing forward.
• Inhale through your nose and lower the leg.
• Repeat 10 times, then switch sides.