A Pilates expert says these two moves can keep your spine healthy as you age

With back pain such a common affliction—you almost certainly know someone who's struggling if you're not having trouble yourself—everyone's on the lookout for effective ways to prevent, or ease, back and neck pain from poor posture.

So when Rebecca Dadoun, Pilates instructor and founder of Pilates Prescription, posted an Instagram Reel about the two moves she used to solve back and neck pain from posture issues, I wanted to know more.

"Back and neck pain walk through my studio doors daily, and these are my go-to moves for taking clients from discomfort to moving with ease," says Dadoun.

Incorporating these moves into classes and her own practice, Dadoun has seen firsthand how powerful these simple exercises can be, even noting posture improvements in herself. Ready to give your back the same care as the rest of your body? Let’s get started.

How to do Rebecca Dadoun’s two-move posture workout

Dadoun told me that this is an upper-back exercise and to think about the spine lengthening away from the floor. "Keep the legs wide and pubic bone pressing into the mat," says Dadoun. "Your glutes should engage and this will protect your lower back. Exhale to lift, inhale to hold and exhale to lower. Think length, always!"

If you're new to Pilates, don't worry—these moves are beginner-friendly and adjustable. "For someone with a little extra curvature in their spine, we might place a soft Pilates ball under the chest to help extend the spine," says Dadoun.

According to Dadoun, there aren't many mat Pilates extension exercises available, so she's chosen two that are accessible to most people. "These moves are gentle enough to help ease the spine and surrounding muscles into extension and, with practice, they will build back strength," says Dadoun. "The first move warms up the spine with support from the arms, while the second challenges you further by adding the weight of the arms."

Dadoun also notes the importance of keeping pressure off the lower back during these exercises. "Engage your glutes by pressing your pubic bone into the mat and moving slowly with your breath," says Dadoun.

What are the benefits of this posture workout?

For Dadoun, these two moves are her go-to anti-aging exercises. "If there's one or two moves to help reverse or slow down age- and lifestyle-related posture changes, this would be it," says Dadoun.

When starting out with mat Pilates, some people may need extra head support to keep their spine aligned, but Dadoun notes that practicing these two moves can result in visible posture improvements. "Seeing clients reduce the number of head cushions over time is a great sign. It often means their head is moving back into alignment, and their upper back is less rounded," she explains.

For Dadoun, spine extension is essential. "Many workouts focus on toning or sculpting but overlook the importance of keeping your spine healthy," says Dadoun. "Good posture reduces dysfunction at any age, even improving how we breathe. If we’re hunched forward, the diaphragm’s movement is limited. So yes, posture work is a must for me!"

These moves offer a powerful, accessible way to improve posture and feel better daily. Give them a try and see if you notice the difference.