Back and Posture – Pilates with a Band

Warm-Up (No Band):

• Wide overhead arm circles
• Side bends
• Torso rotations

Warm-Up (With Band):

• Wide overhead arm circles
• Chest openers with leg swings
• Hip openers
• Mermaid side bends

Seated (No Band):

• Scapula protractions and retractions
• Goal post arms
• Rotator cuff rotations with scapula movement

Seated (With Band on Feet):

• Scapula retraction and protraction

Lying on Back (With Band):

• Legs up: scapula protraction and retraction
• Roll up into spine stretch forward
• Seated spine rotation (band around torso)

Quadruped (On All Fours):

• Scapula protraction and retraction
• Knees hover + hold for 30 seconds
• Arms forward, repeat scapula movement
• Forearm push-ups

Prone (Lying Face Down):

• Posterior chain activation
• 4x banded overhead “superman” lifts
• Single leg kick position with scapula protraction/retraction
• 4x double leg kicks

Cool Down:

• Child’s pose
• Quadruped spine rotations