A Pilates instructor says this three-move routine is the quickest way to improve your posture and reduce stiffness

A woman in a bright pink top stands outside smiling with her arms stretched to the sky — (Image credit: Getty Images/ eyecrave productions)

Spending hours at your desk and hunching over your phone can hurt your posture—but the right kind of exercises can undo some of the damage.

Boston-based Pilates instructor Julie Erickson, founder of Endurance Pilates and Yoga, suggests practicing this three-move sequence.

Done regularly, it can restore mobility and strengthen your back, making it easier to sit and stand upright.

1. Roll up / roll down

Roll Up Exercise - Pilates - YouTube

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Reps: 8-10

Sit with your legs straight and your arms reaching forward.
Inhale, then tuck your tailbone under and slowly roll your torso down to the floor.
Reach your arms overhead so they’re lying on the floor, then point them up to the ceiling.
Exhale, engage your core, and curl your head and chest up until you’re sitting up.
Inhale and roll forward over your legs, then come back up to sitting.

Make it easier: Roll down only halfway, or tuck your feet under a strap or the couch.

2. Swan prep

Pilates Exercise: Swan Prep | Pilates Anytime - YouTube

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Reps: 5

Lie face down with your palms flat on the mat next to your ribcage and your elbows bent at about 90°.
Press into your hands and lift your chest off the mat, drawing your shoulders back.
Look forward and elongate your neck.
Slowly lower back down.

Make it harder: Use your back muscles to lift your chest further off the mat, straightening your arms if you can.

3. Spine twist

How to Do the Spine Twist | Pilates Workout - YouTube

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Reps: 5 each side

Sit with your legs straight and arms out to the sides. Your shoulders should be dropped down away from your ears and your elbows slightly lifted.
Inhale, then elongate your spine and rotate your ribcage to the right without moving your hips or lower back.
Exhale, then try to rotate a little further.
Return to the centre and repeat on the other side.

Katie Sims is a freelance journalist with a keen interest in health and fitness. She graduated with a master's degree in Media and Journalism in 2021 and has written health content for publications like Marie Claire, Liz Earle Wellbeing, and Tom's Guide.

She's tested fitness devices, workout methods, and nutritional advice to see what can help her (and others) feel good from the inside out.

When she's not writing health and wellness content, she'll either be on a long walk, at a Pilates class, or tackling her long list of books to read.