The anti-desk/sitting/computer/smartphone/driving/toddler-carrying exercise!

If you do any, some or all of the above on a daily basis, you are definitely adding to a potential forward shoulder or caved-in chest situation in your upper body.  I can speak from the experience of sitting at a desk for 14 years, traveling for work and carrying 2 children around in high heels.  I'm not sure how I would look without 8 years of pilates to correct the distress my spine endured, but I can promise that it wouldn't be pretty.

If you are currently practicing pilates, most likely you have done this exercise....The Swan (or some version of it -- swan-dive, cobra, up-dog, pulling straps, breaststroke, swimming).  However, do you practice it at home in between your private sessions or classes?  Back extension is lovely practiced everyday whenever, wherever.  I often give it to my clients as homework.  You can do it standing, sitting or laying prone on your stomach.  Just remember to avoid back-bending in the lumbar spine (low back). Concentrate on the upper back or thoracic spine doing the work. You'll notice in the photo, she begins and ends in a neutral low back which protects the lumbar from compression. Use that low belly to keep your tailbone tucking towards the mat, not reaching for the ceiling!