Improve Your Posture & Combat Rounded Shoulders – Fitness Pilates Lesson Plan

Following on from the recent newsletters where we’ve been exploring posture and how Fitness Pilates can improve it, I’ve put together a full 60-minute posture-focused lesson plan for you.

This is the first time I’ve included a full plan in the weekly newsletter, so I would love to know if this is helpful. If it is, I can create more.
Please send me a quick WhatsApp to let me know, and I’ll also add this plan to the Fitness Pilates Facebook Group so we can get feedback there.

For music, I’m using the Pure Energy Mind Body Beats – Fitness Pilates album, but feel free to use whatever suits your style and flow.

Also, a quick question for you:
Are you running a Fitness Pilates Candlelight class this year?
I’ve created a thread in the Facebook group to share music, ideas and themes – come and join the conversation.

Fitness Pilates: Improve Your Posture & Combat Rounded Shoulders

Duration: 45 minutes
Equipment: Mat, optional mini ball and mini band
Focus: Thoracic mobility, scapular stability, postural strength, deep core activation

0–5 minutes – Standing Warm-Up (Posture Reset)

Objectives: awaken postural muscles, mobilise the upper body, establish alignment

Standing alignment check: feet under hips, soft knees, lengthened spine
Shoulder rolls (forwards/backwards)
Arm circles with breath
Chin nods and gentle neck mobility
Standing “Y stretch” to open the chest
Standing thoracic rotation
Scapular setting: elevation → depression → protraction → retraction

5–12 minutes – Thoracic Mobility

Objective: open the upper back and undo desk posture

Cat–Cow with focus on upper-back movement
Thread the Needle (both sides)
Four-point thoracic extension (hand behind head)
Child’s Pose with side reach

Coaching cues:
“Breathe into your upper back.”
“Let the ribs soften as you rotate.”
“Keep the shoulders away from the ears.”

12–20 minutes – Scapular & Shoulder Stability

Objective: strengthen the muscles that keep shoulders ‘back and down’

Scapular push-ups
Quadruped arm reach
Mini band row
Mini band pull-aparts

Optional: Mini ball between the thighs to enhance core activation.

20–30 minutes – Back-Line Strength & Posture Endurance

Objective: strengthen mid and upper back muscles to support long-term posture

Prone mini back extension
Prone W–T–Y series
Swan prep (focus on length)
Swimming (slow tempo)

Coaching cues:
“Length, not height.”
“Relax the glutes.”
“Imagine your chest sliding forwards.”

30–38 minutes – Deep Core & Stabilisation

Objective: support posture by strengthening the deep core

Dead bug
Supine arm circles
Bridge with thoracic articulation
Chest-opening bridge

38–43 minutes – Fascial Stretch & Posture Release

Objective: open the chest, hip flexors and upper back

Chest opener stretch
Cactus-arm doorway stretch
Supine pec stretch over mini ball or block
Upper-back release over ball/towel
Seated side bends and spirals

Coaching cues:
“Let the shoulders melt.”
“Visualise space across the collarbones.”

43–45 minutes – Relaxation & Postural Reset

Supine relaxation with long spine
Guided breath into the upper back:
“As you inhale, imagine your back broadening like wings.”
Intention setting:
“Carry this tall posture with you for the rest of the day.”

Class Outcomes

By the end of this session, clients will:
✓ Feel more open through the chest and shoulders
✓ Improve thoracic mobility
✓ Strengthen postural muscles (rhomboids, mid/lower traps)
✓ Build awareness of alignment
✓ Reduce rounded-shoulder posture
✓ Feel taller, lighter and more energised

Do let me know if this format is helpful, and if you’d like more plans included in future newsletters.

Ive got a mega week of courses this week

Fitness Pilates Reformer Online Training – Wednesday 2pm
HOT Fitness Pilates / Infrared Teacher Training – Thursday
Content Creation Day & Christmas Lunch – Friday

If you’re coming to any of these, I’ll see you there.

Much love,
Rachel
WhatsApp: 07976 268672

PSHope this is helpful let me know what you think and feel free to use these in your own newsletters.
Have a great Sunday

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