I’ve been doing this 5-minute 'posture reset' routine every day for a week — and it’s changing how I sit, stand and feel

I don’t have great posture, and if there’s anyone I envy most for theirs, it’s a Pilates instructor. Their stance and movements always seem so effortless, but that control comes from serious core strength and alignment. Pilates is built around those principles, making it a powerful way to support a straight, stable spine. Practiced regularly, it can help undo slouching habits and build awareness of how the body moves.

With that in mind, I wanted something quick I could do every day to help improve my posture. That’s how I found a five-minute posture reset from Pilates instructor Paola Pilates. I’ve followed her workouts for a while because she creates short, accessible routines that slot easily into a busy schedule and can be replicated.

There’s no equipment needed, just one of the best yoga mats and clear guidance on how to move well. After a week of doing it daily, I started to notice small but meaningful shifts in how I carry myself.

What is the routine?

There are just four moves in the routine, which you’ll find listed below along with how long to spend on each one. Pilates exercise names aren’t always self-explanatory, so it’s worth watching Paola’s short video demonstration as well to see exactly how each movement should look.

1. 1 minute seated cat cow: to welcome more space into the chest and shoulders
2. 1 minute prone extension with cactus arms: to strengthen the back muscles
3. 1 minute (30 seconds each side) thread the needle variation: to mobilize the upper spine and open up the hips
4. 1 minute (30 seconds each side) bird dog variation: to strengthen both the core and the back

1) It showed I was stiffer than I thought I was

I’ve fallen into the habit of slouching without even realizing it. I used to do yoga and Pilates regularly, so I assumed I’d kept a decent level of mobility and posture. But Paola’s five-minute reset routine was a wake-up call. It made me aware of how much stiffness had built up in my upper body from hours spent at my desk and from running each week without paying attention to my form.

It turns out there’s a reason my shoulders and upper back felt so tight. Research shows that slouching increases muscle activity in these areas, which makes even simple movements more tiring and less efficient. This is exactly the kind of tension the routine is designed to counteract.

2) I started to tune into my posture more throughout the day

Doing the routine every morning made me much more aware of my posture throughout the day. I started noticing moments I would normally ignore, like slouching into my work chair or hunching my shoulders while waiting in line at the grocery store, and I would naturally correct myself. Even within a week, I found myself sitting and standing a little taller. My back and neck already felt less tense, and I carried myself with a stronger, more confident stance.

3) I liked how gentle the routine was

I liked doing this routine first thing in the morning because it wasn’t aggressive exercise for my body. Spending five minutes focusing on myself and moving slowly and deliberately gave me time to pay attention to how my shoulders, back, and core were working. I also felt more relaxed heading into my day after doing the short routine.

Feeling tense or anxious can tighten the upper body and contribute to a less relaxed and more stiff posture, so taking a few mindful minutes is definitely a good way to help the body relax and lengthen.

Research also backs up the mental benefits of Pilates. A study of 87 young adult males found that a single 30-minute Pilates session reduced feelings of anxiety and fatigue while increasing energy, even in participants with higher anxiety or depressive symptoms.

My only quibble is that five minutes felt too short, and I’m eager to see what difference a longer session could make.

Follow Tom's Guide on Google News, or add us as a preferred source, to get our up-to-date news, analysis, and reviews in your feeds. Make sure to click the Follow button!

More from Tom's Guide

• Endurance training could be one of the most effective ways to support a stronger immune system — here's what the science says
• A certified coach reveals the 8 exercises football players swear by for total-body strength
• I ran an off-road half-marathon in the Altra Timp 5 BOA — here’s my verdict