Pilates Breakdown: Applying Alignment in the Kitchen

Does your back ever ache after spending hours in the kitchen? I know mine does especially after doing the dishes. Yikes! The holidays are coming up and sometimes that means spending more time in the kitchen. It had me thinking — There has to be better ways for us to move in the kitchen! After all, I know of many people who spend much of their time in the kitchen, so I wanted to make sure I had all of my loved one’s back (pun intended) with this breakdown.

By Megan Goddard, Pilates Instructor


Lifting from the back with a round spine isn’t always the best idea. Doing so can lead to over stretched ligaments. It can also cause the muscles involved to lose control over the spine. With a round spine, comes a lot of compression in front of the vertebrae which can lead to disc bulges and muscle strain overtime.

Osteoporosis is a common condition where the bone becomes weak and brittle. As we age, we lose bone density, but the good news is that we have the ability to prevent fractures! When we learn how to move with our bones in proper alignment, the rest of the body will thank us. The Pilates method gently pulls on the bones so osteoblasts can go inside to build stronger bones. I’ve gathered tips from the National Osteoporosis Foundation to bring you a mini series of how we move better in the kitchen for prevention!


Naturally when we bend down to take our food in and out of the oven, we tend to round our back. Sometimes our legs are straight and without realizing it, some may stand with locked knees.

Demonstrating how we tend to bend over. Ouch!

Doing so can cause an achy back and overstretched tissues. There are round back variations in Pilates, but one without intention can cause wear and tear to the vertebral column overtime. Side note: Someone with Osteoporosis should never work in a round spine! Instead, try working in the kitchen with a flat back. A flat back has a three point focus on the spine — head, mid back, and sacrum. The goal is to get all three points lined up.

This is more gentle on the vertebral column.

Try This:

  1. Start by rolling your shoulders down and back. You can hold this position better by pinching in between the shoulder blades.
  2. Keep the elbows close by your sides.
  3. Bend your knees.
  4. Hinge forward from the hips with a flat back and pull the belly button towards the spine. Squeeze the core to stabilize!
  5. Get as close as you can to the oven (without getting burnt of course!)
  6. Extend your arms forward to place your goodies in the oven.

* When returning back to pull the goodies out of the oven, get close to your dish pan first and then pull it towards you. Try not to hold your breath and take an exhale as you lift. Don’t forget about your long spine! 🙂


Another time we’re found rounding the spine is when we’re hand washing dishes. Naturally, we want to look down and over into the sink to see what we’re doing; however, doing so puts strain on the neck because the head is being pulled forward while putting pressure on the spine yet again.

Try This:

Now maybe you have a bigger kitchen than my little bungalow, so you can get even closer to do this over the sink better. Many sinks have cabinets below, so just open one door. You’ll want to stand tall and rest one foot down inside. Once you’re halfway through the dishes, switch the feet and shift your weight to the other side.

Be prepared for a bicep and shoulder workout! Dishes always require a little more upper body strength and holding them higher will help keep your head up so you aren’t straining your neck. I call this a 2-for-1 Pilates special!


Sometimes we have more time to kill while we’re waiting for our food to be ready. Grab a book! Exercise the mind. The brain is certainly an important muscle. Here’s what we tend to do:

Ugh, I know. The book was just getting good! Have you ever seen Joseph Pilates do Contrology at 60 years old?!

Instead, try this:

Better! In a perfect world, my head would be pulled back and over the shoulders more. However, I’m trying to keep it a little more realistic.

I hope you found my kitchen posture series helpful! Now, I don’t expect you to have proper posture in the kitchen all of the time unless of course you have been advised by a professional. Let’s be real, many of us wouldn’t think to practice good posture in the kitchen! This blog post is simply intended to bring awareness and to help those who may be wondering why they are experiencing back pain. To learn more this week, find me on Instagram.

Happy cooking foodies!

Tapping into your Inner Child for Sanity

By definition, “The inner child is a person’s supposed original or true self.”

Before I started the inner work, not only did I need an attitude adjustment, but I continued to learn that I needed to do more than that. I realized I was letting go of many of my own joys as I was entering adulthood. Naturally, I felt lost in who I was. When I started to make the swaps, I began to ask myself, “Who am I exactly and what do I enjoy doing?”

In that moment, I found that I didn’t know who I truly was until I gave myself permission to slip back into childhood play. This was during a time when I sobered up to try and find my reality. It was tough! I’ve lost some friends while also having a very hard time make new friends along the way.

However, letting go of drinking at the time was necessary because it really forced me into finding my joys again. It initiated my journey to self love. It made me recognize who my true friends were and now, I have gratefully attracted more amazing people into my life.

In the process of it all, I began to have flashbacks of the activities I used to love as a kid, so I went with the flow of my flashbacks everyday. Eventually, I began tapping into my creative side and I found the courage to start Omegan-3 on Instagram.

Some of my other joys unrelated to work include:

    Dancing my heart out.
    Throwing myself into nature.
    Swimming in bodies of water.
    Riding my bike.
    Playing in the sun.
    Getting barefoot in the sand and grass.
    Exploring my favorite music.
    Moving my body in ways that feel good.

These are just some of my examples, but the list goes on. What might work for me, might not work for you, so I encourage you to explore yourself! It’s so simple that it’s almost unbelievable. I can’t make this stuff up.

As we grow up, sometimes we lose sight of our personal interests which stems from our inner child. It completes who we are as individuals. It keeps us sane. Finding our own joys outside of our programmed schedule is super important in reconnecting to who we are. If any of this relates, don’t slip away baby! The world needs more of your charisma.

Love, Megan