Shoulder niggles, pain, or even a recent injury? You’re not alone— I have in the past had issues with my shoulder. You don’t need to stop moving altogether. As a Pilates teacher, I’ve worked with lots of clients managing shoulder problems, and I want to share some safe and simple do’s and don’ts to help you stay active without causing more harm.
✅ Do: Keep Moving—But Mindfully
Movement is medicine, but only when it’s the right kind. The goal is to support your shoulder joint without straining it. Think gentle, controlled, and pain-free.
Try These Shoulder-Friendly Pilates Exercises:
- 1. Shoulder Rolls: Roll your shoulders forward and backward in a circular motion. Repeat for 10 reps. This exercise helps relax the shoulder muscles and improves flexibility.
- 2. Arm Circles: Hold your arms straight out to the sides at shoulder height. Make small circles with your hands for 5-10 reps in both clockwise and counterclockwise directions. This exercise helps loosen the shoulder joint.
- 3. Shoulder Blade Squeeze: Lie on your back with your arms at your sides. Squeeze your shoulder blades together and hold for 5-10 seconds. Release and repeat for 10 reps. This exercise strengthens the muscles between your shoulder blades.
- 4. Arm Raises: Lie on your back with your arms extended overhead. Slowly lift one arm 2-3 inches off the ground, then lower it back down. Repeat on the other side. Do 10 reps on each side. This exercise helps maintain shoulder mobility without putting excessive strain.
- 5. Chest Expansion: Stand or sit with good posture and hold a light resistance band or towel in both hands. Take a deep breath in, and as you exhale, gently pull the band apart, squeezing your shoulder blades together. Hold for a few seconds, then release. Repeat for 10 reps. This exercise helps improve posture and reduces shoulder tension.
These movements help maintain shoulder mobility and posture without pressure.
❌ Don’t: Push Through Pain
If something pinches, clicks, or hurts—stop. That’s your shoulder saying, “I’m not ready for this!”
Avoid These Exercises (For Now):
- Full Plank
- . Swimming: This exercise involves alternating arm movements, which can put excessive strain on the shoulder joint. Avoid or modify by reducing the range of motion or using lighter resistance.
- Scapular Push-Ups: This exercise involves pushing up from a plank position, which can put pressure on the shoulder joint and surrounding muscles. Avoid or modify by doing push-ups on your knees instead of your toes.
- Shoulder Bridge with Arms Extended: This exercise involves lifting your hips and extending your arms overhead, which can put strain on the shoulder joint. Avoid or modify by keeping your arms at your sides or using a resistance band for support.
- Side Bends with Arms Extended: This exercise involves bending to one side with your arms extended, which can put strain on the shoulder joint and surrounding muscles. Avoid or modify by keeping your arms at your sides or using a resistance band for support.
- Teaser with Arms Extended: This exercise involves lifting your arms and legs off the mat, which can put strain on the shoulder joint and surrounding muscles. Avoid or modify by keeping your arms at your sides or using a resistance band for support.
You can always return to these once your shoulder is stronger and more stable.
✨ Shoulder Tips
- Focus on Posture: Rounded shoulders make things worse. Strengthen your back and lengthen your chest.
- Breathe: Sounds simple, but breath helps release tension around the neck and shoulders.
- Modify Without Guilt: Pilates isn’t about perfect moves. It’s about progress and awareness.
- Use Props: A cushion, towel, or block can help support your arm in a more comfortable position.
💬 Final Thoughts from Me, Celia
If you’ve injured your shoulder, please don’t feel disheartened. There’s so much you still can do to stay strong, mobile, and pain-free. Pilates is brilliant for rehab because we can tailor it to you.
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