Pilates for Perfect Posture | 30 Mins of Spinal Mobility, Spinal Rotation and Spinal Extension

Join me for a standing pilates routine to improve spinal mobility and give you great posture. This is a full body pilates stretch and mobility session with exercises that include spinal lateral flexion, rotation and extension to really strengthen and lengthen all those spinal muscles. Great for body and muscle condtioning, as a prep for any sport or dance class or indeed just to get your spine feeling mobile, stretched out and relaxed at anytime of day. It really will improve your posture with regular practice too. This is a live session so do press the 'Notify Me' button to be sure you don't miss it. I'll be on the live chat after the session for any questions too.
If you'd like more sessions like this please pop to my 10 Minute Session for Spinal Mobility here:
• Standing Pilates to Im...
Or any of my Standing Pilates sessions on the playlist here: • Standing Workouts
Please click the Like button and Subscribe to the channel to help me make more films just for you.
Have a wonderful day,
Much love, Rachel ❤️
#girlwiththepilatesmat #pilatesforbeginners #pilatesinstructor #posture
If you enjoyed this video, feel free to buy me a coffee to show your support:
ko-fi.com/thegirlwiththepilat...
Want to find out more about Pilates? My first book called The Little Book of Pilates covers all things Pilates from the history, to the principles behind it and the original 34 mat exercises.
To Order in the UK click here: amzn.to/3WvZ074
To Order in the US/Worldwide Click here: amzn.to/3XqD4LT
I am featured in the Stay in, Work out campaign with Sport England here:
www.sportengland.org/jointhem...
If you'd like to join my live online classes via Zoom, pop to my website for details;
www.rachellawrencepilates.com
Want to keep in touch? Come join me on my other social channels:
/ rachellawrencepilates
/ thegirlwiththepilatesmat
/ rachel_pilates
Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.

[@LindaMarcotte]

I couldn't help responding again!! I keep coming back to this class. I always feel energized and flexible. This class flows beautifully! Thank you again!!

[@maureenchilton6793]

The workout was as special & much necessary as you are 🥰👍🏼🤸🏻‍♂️

[@TheGirlWithThePilatesMat]

Ah thank you ❤🤗

[@barbarakraus1264]

Thank you Rachel. Not one day without your exercises. Love you.

[@tracyheath6076]

I'm glad I found you. I have been searching for a pilates instructor about my age that makes the practice challenging yet doable. You're still younger than me, but I like your style, and you give clear Instructions. ❤

[@suedepinto2016]

After the intermediate standing cardio session from the July week 5 playlist yesterday, I needed something lovely and stretchy, this did the trick!❤

[@TheGirlWithThePilatesMat]

Wonderful! So glad to hear it Sue xxx ❤️❤️❤️

[@charb1766]

Thank you Rachel! I just started following your channel. I am 62 with mild scoliosis and this really made me feel like I was standing taller!

[@myrnamarell-dz9xi]

Whoa Rachel. Excellent. Goes to my personal favorites list 🥰

[@margaretsomerville2510]

you never fail to challenge!

[@LindaMarcotte]

A perfect session for me today. Thank you so much! Loving you from across the oceans!

[@angiesharp714]

I loved that class ❤

[@marionwilk4847]

Felt good this morning. Missed it yesterday

[@patlawrenson9579]

Wow that was fabulous Rachel thankyou xx

[@SuperJosyan]

Perfect !!! Thank you

[@yafittal6508]

Thank you Rachel, you're a wonderful teacher.

[@katecarey201]

Thank you Rachel, super stretch as always. ❤

[@christinelockett7404]

Thank you Rachel. Those movements were much needed and helpful.

[@martaaparicio4207]

Your classes are very important to me. Thanks Rachel!😘

[@heatherrose2656]

What a great way to start the day to mobilize my whole body. Thank you for your great teaching and interest.

[@MARIATORRES-xv6ys]

Thank you, Rachel.

[@essexcaz5685]

Another great workout. I really enjoyed this and the time flew!

[@hx1487]

Thank you Rachel, my back feels fantastic

[@cindycarpenter8740]

This was so great!!! Thanks

[@mariamarneri4250]

thank you so much! all the best

[@janetmason9621]

Thanks really enjoyed as always

[@silviauriarte4418]

Rachel, what a lovely class! I felt so stiff when I started it, and now I feel so flexible, thank you.

[@winnpark4728]

Great session. I'm often crunchy in my shoulders and neck and this was great for relieving my discomfort. Thank you Rachel for your always great workouts. Love the standing sessions.

[@veronicaswartz8988]

Thank u so much Rachel u are amazing. I am so grateful Veronica Canada

[@laurikedelange2080]

Nice and easy for me today!

[@dorag1150]

This is a fantastic workout! I feel my spine very relaxed and straight. I really enjoyed the standing swimming exercises, the shoulder exercises and the side movements in the waist. Thank you Rachel!❤💃🏽

[@thfield2417]

What a fun challenge!

[@ritafriesen8981]

Thank you for all your work. Your creativity amazes me!

[@user-jv6ob7tx5q]

Thank you! I love the posture video.

[@christinemorrison3978]

This workout is a great way to get the body started for the day ahead👍

[@suedepinto2016]

Lovely and stretchy!great reminder on posture, positioning head, shoulders, neck and chin, thanks so much!😊❤

[@annestrangelove4970]

This was as good as a massage -- better, really, since I got to work my core and my balance, too. Thanks so much, Rachel!

[@annalleyne7862]

Hello Rachael Thanks for this energetic work out . My body really love it.

[@jeannettejeffreys7829]

A couple days late but enjoyed this class immensely ❤will do it again.

[@meeramadappa2996]

Thank you Rachel! My back pain does reduce when I workout with you❤❤❤. I follow you regularly.....

[@joanshepherd9164]

Summer playlist is working well for my schedule/ preferences. I like how you can choose one or two a week to work on. Per usual these are so clear and really get to muscles that need a stretch or to strengthen too. i feel fit in many ways! Thank You Rachel.

[@marypaquet3915]

Wonderful simple, strong moves to challenge my balance and improve my posture!

[@lindamcguire1514]

I really enjoyed this workout. My shoulders and legs made lots of crunching sounds! 😆 I'll be adding this one to my regular playlist. Thanks for all you do!

[@LilyMarsWrites]

Great workout, Rachel! I'm definitely going to bookmark this one. Lovely to see my little pal Boo as well. Thank you!

[@4ChristVoice]

Hi Rachel. Thank you for this routine. Each of your sessions have been effective. It's hard to have a favorite. They're all so exciting, and excellent. You have helped me so much with this channel. I loved the isolations of the ribcage, and the launch with the back arm stretch. So good! Thank you. Blessings !

[@gerimodell1266]

Loved this, and I do need help with posture, so thanks so much!!!

[@KalbaM]

What a lovely session - been spending too much time at the computer recently and this was much needed. My upper back particularly feels well worked and I feel more upright. One to repeat often methinks! Thank you Rachel 🥰🤩👏🤸‍♀💛

[@irenealdred9397]

Very good ! Wobbled a little when standing on 1 leg. xx

[@SuperJosyan]

I did it again and really enjoyed it, felt very much close to my body… Thank you!!!

[@2emmss]

Very helpful. I should do these at least one a week. All are good for the spine and balance. Thank you!💐

[@aculinda52]

Excellent timing in that I apparently lost an inch from last year and know that the scoliosis in the mid-thoracic needs more work. Thank you Rachel!

[@gaylefish9435]

This one will be on repeat!

[@TheGirlWithThePilatesMat]

Yay! Glad you enjoyed it! x

[@pantryweigh6969]

Thanks!

[@TheGirlWithThePilatesMat]

No problem! Thank you too! ❤️

[@sueshore7453]

Fantastic workout for my tight spine. Loved it. Thanks Rachel xx❤

[@TheGirlWithThePilatesMat]

You're welcome! Glad you enjoyed it Sue x

[@odetteminassian2881]

I love your all standing easy yet challenging workouts, much love❤️

[@TheGirlWithThePilatesMat]

Thank you so much! Much love to you too ❤

[@lourdeschaparro8728]

thank u so much. God bless you!!!!!

[@TheGirlWithThePilatesMat]

You're welcome! Thank you 🤗

[@user-mq5xx8vg6b]

This is Mechelle Roach, I love your channel and the stretching feels so good for my body. Thank you!

[@genny3357]

Great workout - Thank you!

[@TheGirlWithThePilatesMat]

Glad you liked it!

[@annettegibbons7387]

Joined in the live session today it really did loosen up my spine, some really good moves, Thank you Rachel you are a star. 🤩

[@TheGirlWithThePilatesMat]

Thank you Annette! And you are most welcome!! x

[@hansapatel4115]

Fantastic for my entire back I love your workouts especially for seniors. Thank you Rachel😊

[@TheGirlWithThePilatesMat]

You're welcome! More to come soon!🤗

[@sheilatobin7940]

Thankyou that was a lovely workout for the spine

[@TheGirlWithThePilatesMat]

You're so welcome!

[@lyndacornish7621]

Excellent if challenging! I class myself as a senior pilates novice and anything that involves balance is good for me e.g. during the lunge section when I wobble a lot! Keeping my arms raised is difficult for prolonged times so I did adapt parts of the practice. I really felt the benefit afterwards! Thank you Rachel 😊

[@marthawoodworth]

Wow. I am challenging myself with more difficult poses. Thank you, Rachel. This felt wonderful!

[@TheGirlWithThePilatesMat]

So pleased Martha, well done! 🤗

[@patkenney8094]

Thanks, Rachel! I have been watching your videos on osteoporesis and am enjoying the strengthening. You are a quality teacher. And I feel like I know my limits ... not curving my back, etc!!!

[@TheGirlWithThePilatesMat]

That's wonderful Pat! Thank you so much for your comments and I am so pleased tohear how you enjoy the sessions. Well done ❤

[@michelledenton8667]

Thanks rachael that was a gt session as usual x

[@TheGirlWithThePilatesMat]

You’re welcome 😊

[@Clarky1951]

This was great Rachel. Especially loved the standing swimming and lunge balance. Feel a bit taller now 🥰

[@TheGirlWithThePilatesMat]

So glad! ❤

[@valeriedobson6650]

A nice change of movements definitely helped my spinal mobility!

[@TheGirlWithThePilatesMat]

Glad it helped!

[@user-ue9pi1cu4k]

Just started pilates again 6 months after a hip replacement, finding the standing sessions excellent. Thankyou

[@velmakelly2252]

Working out with you helps me feel good about my body and it energizes me. Thanks

[@TheGirlWithThePilatesMat]

You're so welcome! And it’s lovely to know how it helps you feel good about yourself 🤗❤️

[@user-xk3do9md7u]

Thank you very much for your job! It is a real gift!

[@mandydavis1795]

This is my first time trying your channel and I really enjoyed it. Thanks 🙏

[@TheGirlWithThePilatesMat]

Wonderful! Welcome Mandy, it's lovely to have you here. Do come and see me again soon 🤗

[@debraduffy8369]

I love these practices for mobility and balance. Its good to work to balance the weaker side. Thanks for challenging me.

[@TheGirlWithThePilatesMat]

Absolutely x

[@marierainey8458]

Thanks! Rachel I had to go back to work full time and I am so STIFF! Came back to you and your wonderful channel! Thank you to your Hubby as well! we appreciate you both so much!

[@TheGirlWithThePilatesMat]

Awww - that is lovely feedback @marieainey8458! Huge thanks from hubby and me ❤️

[@karlagreen6310]

Every video, is different . I love that. I am telling all my Massage Clients about you. I write ur website down for them. It really changes ur life.🌄

[@janesaunders5792]

Fantastic Rachel loved it At the moment I have CTS so mat work is very difficult or any exercise that's puts pressure on my wrist So I have to opt for standing exercises until I get an op on my wrist Thanks again

[@bmzimmermann]

Front, Santa, back, Santa - 'tis the season! Thanks a lot for these great exercises, Rachel! 🎅😅😊🙏

[@TheGirlWithThePilatesMat]

You're so welcome! Happy Christmas!! 🎄 🤶

[@hb3883]

Thanks

[@TheGirlWithThePilatesMat]

You are very welcome! ❤️

[@annegraves5875]

Thank you once again Rachel that was a little tough but absolutely necessary! Definitely another regular one. Thank you for your continued hard work you’re a superstar 😊🙏🌼🌷⭐️

[@TheGirlWithThePilatesMat]

Ah thank you Ann, that is lovely of you to say so. Makes my day! 🤗❤

[@lourdeschaparro8728]

❤

[@joannekempf3350]

I’ve been having some low back pain lately and this really helped. I’m singing in a choir concert this weekend and I’ll plan to do this workout again that morning to get everything lined up in preparation for 90 minutes of standing.

[@TheGirlWithThePilatesMat]

Excellent! yes, this will help you if you do it regularly and is particularly good for you as it opens up the chest, shoulder, rib cage and upper back- great for singers ! x

[@rosemariegaribay2784]

Thank you very much. I have to admit, I was technically challenged when it came to gifting you a cup of coffee. Ill need to ask my children or grandchildren how to do it.

[@yvonnethompson3999]

Great back stretches but some very “TRICKY” ones. Thank you Rachel. 🥰

[@laurikedelange2080]

Bedankt

[@TheGirlWithThePilatesMat]

Hey @laurikedelange2080 - you are so welcome. Thanks to you too! 💗

[@fofomandour5746]

thank u my lovely ❤❤❤

[@TheGirlWithThePilatesMat]

You're welcome 🤗

[@meeramadappa2996]

Would love to join you live. I'm from India.

[@shabnambahremand349]

❤

[@antonellamicheli1082]

THANKU LOTS! IS THIS WORKOUT OK FOR OSTEOPINIA?

[@lorrainevart8827]

Would this be suitable for seniors?

[@ChrisCastle-yq7rb]

FAB FAB don't need to say more. Oh, except you too are FAB

[@TheGirlWithThePilatesMat]

Thank you! 😊

[@andresretan8746]

Hi I do a lot of Exercise and Workouts In January April & August February March October & December in Fairfax County Virginia 2026&2027 2101 and 2202 and Other Years

[@andresretan8746]

I Love and Like your Pink Outfit Ms Rachelle

[@sophieg8522]

Is this safe for those with osteoporosis??

[@TheGirlWithThePilatesMat]

Hi Sophie, we all need to be able to bend forwards so my advice ( and also the recommendation form the Royal Osteoporois Society) is to move slowly, don't force your spine forward and that will be fine. I find with clients who have osteoporosis and osteopoenia that taking it very slow when flexing forward and really pulling in on the abdominals will help you feel more mindful of a quality movement that is controlled and therefore safe. Let me know how you get on 🤗

[@sophieg8522]

@@TheGirlWithThePilatesMat Thank you so much for replying and with such care. I appreciate your help and sincerity. God bless.

[@fontirayaudomsuk4232]

Thanks!

[@TheGirlWithThePilatesMat]

Thankyou so much @fontiayaudomsuk4232! That is so considerably generous of you. It's donations like these that help me to do what I do 🙏🏻💗

[@valbowles8494]

Thanks!

[@TheGirlWithThePilatesMat]

You’re welcome, thank you ☺️

[@gerryblakeman9185]

Thanks!

[@TheGirlWithThePilatesMat]

Very kind of you - thanks so much! ❤️

[@gerryblakeman9185]

Thanks!

[@TheGirlWithThePilatesMat]

Thank again - it's very much appreciated! ❤️

[@gerryblakeman9185]

Thanks!

[@TheGirlWithThePilatesMat]

You are welcome @gerryblakeman9185 - thanks to you too! ❤️

[@sheilarindler3644]

Thanks!

[@TheGirlWithThePilatesMat]

My pleasure @sheilarindler3644! Thanks to you too! ❤️

[@Kmonica]

Thanks!

[@TheGirlWithThePilatesMat]

You are welcome - thank you too! ❤️

[@sarausher7038]

Thanks!

[@sarausher7038]

Really great, Rachel - really appreciate the options in the videos you share! Important for these old bones! 💕

[@TheGirlWithThePilatesMat]

Thank you so much for your support Sara 💕

[@TheGirlWithThePilatesMat]

You're so welcome, it's lovely to know you enjoy them. Have a great day, Rachel xx