25/01/2026
Our first masterclass workshop of 2026 is all about posture. Thought this was a fab piece describing the link to your breath and core.
The workshop will run on February 7th 9.30am via Zoom.
It is free for all members of Jo’s Online Pilates Club.
If you’d like to attend and you’re not a member, drop me a “Yes Please” below and I’ll send you more info. 😃💪🏼
Posture, Spine & Breathing: The Hidden Biomechanics You Can’t Ignore
This image brilliantly connects spinal alignment, pelvic position, and breathing mechanics, showing that respiration is not just a lung function—it’s a whole-body biomechanical process.
At the top, the spinal diagrams show how changes in thoracic and lumbar curvature alter rib cage orientation. When the spine maintains its natural curves, the rib cage can expand and recoil efficiently. The red discs represent zones of load transfer—when alignment is optimal, forces are shared evenly through the spine and pelvis.
As posture deteriorates, the thorax shifts backward or forward relative to the pelvis. This alters rib angles and reduces the ability of the ribs to move like bucket handles. The spine compensates by increasing curvature, but this comes at the cost of restricted thoracic mobility and altered breathing patterns.
The lower-left figures show how pelvic position directly affects the diaphragm. When the pelvis is neutral, the diaphragm sits in an optimal domed position, allowing effective descent during inhalation. This creates a coordinated pressure system between the diaphragm, abdominal wall, and pelvic floor—often called the core pressure system.
When posture collapses—especially with posterior pelvic tilt or excessive spinal flexion—the diaphragm becomes flattened and mechanically disadvantaged. As a result, breathing shifts upward into the chest and neck, increasing reliance on accessory muscles like the scalenes and upper trapezius. This not only reduces breathing efficiency but also increases neck and upper-back tension.
The bell-jar model on the right explains this perfectly. When the diaphragm descends, thoracic volume increases and pressure decreases, allowing the lungs to expand. When posture restricts diaphragm movement, this pressure–volume relationship is compromised, forcing inefficient breathing strategies.
From a biomechanical standpoint, poor posture leads to:
• Reduced diaphragmatic excursion
• Increased spinal compression
• Altered intra-abdominal pressure
• Decreased core stability
• Higher energy cost during breathing
This is why chronic poor posture is often linked to low back pain, neck pain, breathing dysfunction, fatigue, and reduced exercise tolerance. The body isn’t just misaligned—it’s working harder just to breathe.
