Studies Show a Correlation Between Your Back Muscles and Your Posture
Pilates was founded on the concept of being an entire body workout; one that benefits the mind, body and soul. Additionally, the decades-old fitness regime focuses on intention and alignment. Through intention and alignment, the muscle-memory connection is built and can help improve everything from self esteem to your posture. By participating in Pilates classes and strengthening your back muscles, you’re also strengthening your spine, which is the focal point of the body.
According to the Cleveland Clinic, “Your back muscles are the main structural support for your trunk, also known as your torso. These muscles help you move your body, including your head, neck, shoulders, arms and legs. Your back muscles work together to allow you to bend over, twist, turn your head and extend your back. These muscles also help you sit and stand up straight. They play an essential role in supporting your spine and helping you breathe.” But where exactly are these muscles and how can one strengthen them for optimal posture?
The back is made up of several muscles, which are often broken down into three categories - superficial muscles, intermediate muscles and intrinsic muscles. The superficial muscles include the lats, traps, rhomboids and scapula. These muscles help rotate and raise the arms, extend the shoulders, move the body and help with posture. The intermediate muscles attach to the ribs and help the chest expand when you breathe. Lastly, the intrinsic muscles help you bend, flex and rotate the back by stabilizing the spine. They also control the head, neck and trunk (Cleveland Clinic). By strengthening these muscles, you are not only building overall strength, but also improving your posture too. When the muscles are strong, they are able to function better, support the torso, and help you remain upright and confident.
But how can Pilates strengthen your back muscles? Pilates focuses on proper alignment, which means aligning your body to the optimal posture for a strong foundation and overall longevity. Once your body is in proper alignment, Pilates helps build strength through controlled movements. Each class, whether it be in person or through Niche Pilates Online, will focus on a specific muscle group or region of the body. During this time, you’ll hear verbal cues from the instructor. Listening to cues regarding alignment and form are vital to ensure you are safely taking part in Pilates workouts. Joelle Spadaccini, Niche Pilates Online instructor, also recommends putting a full length mirror at the top of your mat or parallel to your reformer in order to check your form and ensure that you are safely taking part in your Pilates workout and reaping the benefits including stronger muscles and a healthier spine.
In conclusion, strengthening and caring for the three muscle groups - the superficial muscles, intermediate muscles and intrinsic muscles - is equally important, if not more important, as caring for the other muscles in our body.
Citations
No Author. (n.d.). Back Muscles: Anatomy and Function of Upper, Middle & Lower Back. Cleveland Clinic. Retrieved February 27, 2023, from https://my.clevelandclinic.org/health/body/21632-back-muscles
No Author. (2022, April 7). Is It Too Late To Save Your Posture? Harvard Health. Retrieved February 27, 2023, from https://www.health.harvard.edu/staying-healthy/is-it-too-late-to-save-your-posture