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The Crucial Steps to Changing Posture: Tension, Mobility, Strengthening, and then Stability

Release Tension
Trigger Point Work

In the realm of Pilates and personal training, a common mantra we hear is "strengthen your core for better posture." While there's truth in this, it often leads both teachers and clients to jump straight into strengthening exercises. However, it's vital to understand that posture is a multi-layered puzzle requiring more nuanced steps for effective resolution.

Address Tension: The First Step

Before embarking on any programme aiming to alter posture, it's essential to tackle muscular tension. Tension may manifest due to various factors such as lifestyle habits, stress, or even previous injuries. Identifying and releasing this tension paves the way for effective mobility work. Techniques like myofascial release, specific stretching routines, and trigger point work can be instrumental here.

Trigger Point Work

Trigger points are "knots" in muscles that can cause pain and tension. Working on these points through methods such as trigger point therapy can alleviate tension significantly, making it easier to move on to the next steps in postural change.

Mobility Before Strength

Once the tension is addressed, the next logical step is to work on mobility. After all, what good is strength if you can't move freely? Exercises focused on joint mobilisation and dynamic stretches can greatly improve range of motion, setting the stage for effective strengthening down the line.

Strengthening: The Third Pillar

After resolving tension and improving mobility, it's time to fortify the musculature. Targeted exercises that engage the core, back, and shoulder muscles are vital. It's not just about isolated movements; the focus should also include functional exercises that mimic daily activities.

Stability: The Final Touch

The last piece of the puzzle is stability. Enhanced muscle strength should be complemented by exercises that work on balance and coordination. This ensures that the newly acquired mobility and strength are well-integrated, providing a strong foundation for excellent posture.


Changing posture is a journey, not a sprint. By addressing tension, prioritising mobility, and then focusing on strengthening and stability, Pilates teachers can guide their personal training clients more effectively towards long-term postural improvements. It’s about building the structure methodically, ensuring each layer supports the next.

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