Actor Sara Ali Khan regularly practises Pilates, and her trainer Namrata Purohit has shared a set of exercises focused on strengthening the back and improving posture. The routine may be useful for people who spend long hours sitting at a desk or want to include more controlled movements in their fitness schedule.
The exercises can be performed at home with a mat, although beginners should focus on correct technique rather than lifting higher or pushing beyond their comfort level.
Y-T-W Extensions for Upper-Back Strength
This exercise combines three arm positions to engage the muscles around the shoulder blades.
- Y: Lie face down and extend your arms overhead in a Y shape. Gently lift your arms while keeping your neck aligned with your spine.
- T: Extend your arms sideways to form a T shape. Draw your shoulder blades together as you lift.
- W: Bend your elbows to form a W shape and gently squeeze your shoulder blades together.
These movements target the upper-back muscles that help support shoulder stability and an upright posture.
Breaststroke Prep for Controlled Back Extension
Lie face down with your hands near your shoulders and elbows close to your body. Gently engage your core, lengthen your neck and lift your head and upper chest a little from the mat.
Keep your gaze towards the floor and avoid pushing forcefully through your hands. Lower yourself slowly and maintain comfortable movement throughout.
Swan Dive Prep for Flexibility
Begin on your stomach with your hands positioned near your shoulders. Slowly lift your upper body into a gentle arch, using controlled movement and keeping your hips grounded.
Only lift as far as feels comfortable. Stop if you experience pinching or pain in your lower back.
Can Pilates Help Improve Posture?
Pilates combines controlled movement, breathing, flexibility and core strengthening. Practising appropriate exercises consistently may help improve body awareness and support the muscles involved in posture.
However, these movements are not a guaranteed treatment for back pain or spinal conditions. People with existing injuries or persistent discomfort should consult a qualified healthcare professional before attempting back-extension exercises.
Sara Ali Khan’s routine offers a reminder that fitness does not always require complicated equipment. With proper technique and gradual progression, simple movements can become part of a balanced exercise programme.
