As Pilates professionals, we're passionate about helping our clients improve their posture and move with greater ease. But what if some of our long-held beliefs about posture correction need a refresh? A groundbreaking 2024 systematic review is challenging traditional thinking about stretching and posture – and I'm here to break it down for you.
The Surprising Truth About Stretching and Posture
Let's get straight to the point: stretching might not be the posture miracle worker we once thought. Here's what the research reveals:
Key Findings
Stretching Alone Doesn't Cut It: Contrary to popular belief, neither acute nor chronic stretching showed significant effects on posture.
Strength is the Game Changer: Strengthening exercises demonstrated a large, positive impact on posture – particularly in the thoracic and cervical spine regions.
What This Means for Your Pilates Practice
Don't panic – this doesn't mean you should throw out stretching entirely. Instead, consider these strategic adjustments:
Prioritize Strengthening: When addressing postural issues, focus more on strengthening weak muscles, especially antagonist muscle groups.
Smart Muscle Targeting: For example, if a client has rounded shoulders (thoracic kyphosis):
Instead of just stretching the chest 🚫
Strengthen the muscles on the back: rhomboids, lats, and posterior shoulder muscles ✅
Holistic Approach: Continue to include stretching in your sessions – it still feels great and offers other benefits. Just don't rely on it as your primary posture correction tool.
The Science Behind the Recommendation
The systematic review examined 23 high-quality studies and found that:
Strengthening exercises had a significant positive effect on the upper spine
The lumbar and pelvic regions showed minimal changes (more research is needed)
Boost Your Confidence as a Pilates Professional
This research doesn't diminish your expertise – it empowers you to be even more precise in your approach. By understanding the nuanced relationship between stretching, strengthening, and posture, you can:
Develop more targeted exercise programs
Explain posture correction to clients with scientific backing
Continuously evolve your teaching methods
Pro Tips for Implementation
Assess each client's specific muscle/movement imbalances
Design programs that emphasize strengthening weak antagonist muscle groups
Maintain stretching as a complementary practice, not the primary intervention
The Bottom Line
Posture improvement is about strategic strengthening, not just stretching. Your Pilates training has already equipped you with the skills to make these nuanced adjustments.
Remember: You're not just an instructor – you're a movement professional continuously refining your craft based on the latest scientific evidence.
The paper: Effects of Stretching or Strengthening Exercise on Spinal and Lumbopelvic Posture: A Systematic Review with Meta-Analysis 2024 Konstantin Warneke, Lars Hubertus Lohmann and Jan Wilke
If you'd like to watch a full Research Review where I explain the research paper in detail, sign up for a 14 day free trial of the Pilates Teachers Community here 👉
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