Week 3 — A focus on the core while adding movements to your Pilates workout to target the upper back

Aoife Lennon reminds us to do what we can with this week’s 10-minute session

Aoife Lennon: “My advice is that when you're exploring your range of motion, it's important that you go really slowly.” Picture : Eamon Ward

In our Pilates programme last week, Aoife Lennon of Vanilla Matcha Pilates introduced several new movements aimed at activating our cores.

This week’s session will continue focusing on the core while adding new movements that target the upper back.

“We’ll do a swan press, a thoracic twist, and an elephant shape,” says Lennon. “These will focus on upper back mobility.” 

She explains that a lack of mobility in the upper back can lead to lower back issues.

So, when we have a mobile upper back that feels nice and free when we’re doing thoracic twisting, that will contribute to a nice, healthy lower back.” 

She cautions that any movements focusing on extending the upper back need to be approached slowly, especially if you haven't explored this type of movement before.

“My advice is that when you're exploring your range of motion, it's important that you go really slowly.” 

This week’s movements will work well for most people who have developed rounded shoulder posture from working at a computer all day. 

Lennon says hairdressers, bus drivers, and mechanics can also have upper back issues because they stay in a “hunched and tensed position” for hours at a time.

This week, the movements are designed to counteract those positions and “draw our shoulders back and pull our shoulders down the spine,” says Lennon.

“Pilates is about moving your body in lots of different planes, and in week three, that's what we do."

Lennon says we can expect to feel our confidence “increasing naturally” as we progress through the weeks. “With the growth in confidence, you may find your shoulders will drop.” 

She adds that as you become more relaxed, your back movements will feel a little freer.