Are you tired of those nagging shoulder aches? You’re not alone! Many of us spend our days hunched over screens and tensing with increased stress, leading to tight shoulders and poor posture.
Why Pilates Can Help
While a massage may bring some relief, thinking differently about shoulder discomfort and incorporating some good shoulder practices into your workout or daily routine can set your shoulders free.
Pilates is uniquely suited to address all of the issues that can result in tight shoulders. It releases tension and is fundamentally about returning us to proper alignment, ensuring we move from our centre, waking up the ‘sleepy’ underworked mechanisms while calming down the overworked ones. In addition, Pilates helps us build more awareness of our bodies and our minds so that we can self-regulate and bring ourselves back to balance.
It’s a fantastic way to alleviate shoulder tension and improve overall mobility. Here’s why:
- Improved Posture: Pilates emphasises proper alignment, helping to correct forward head posture and reduce strain on the neck and shoulders.
- Increased Flexibility: Regular Pilates practice can increase your range of motion, making it easier to move your shoulders freely.
- Enhanced Strength: Pilates exercises target the muscles that support your shoulders, helping to alleviate pain and improve stability.
- Stress Reduction: Pilates can help reduce stress and anxiety, which can contribute to muscle tension.
Key Pilates Exercises For Shoulder Pain
- Shoulder Rolls: Gently roll your shoulders forward, backward, and in circles. This simple exercise can help release tension and improve circulation.
- Arm Circles: Extend your arms out to the sides and make small circles, gradually increasing the size of the circles. This exercise helps to loosen tight shoulder muscles.
- Chest Expansion: Lie on your back with your arms extended overhead. Gently lift your arms towards the ceiling, then lower them back down. This exercise opens up the chest and stretches the shoulders.
- Swan Pose: Lie on your stomach with your arms extended overhead. Lift your chest and arms off the floor, keeping your hips grounded. This exercise strengthens the upper back and shoulders.
- Spine Stretch Forward: Sit on the floor with your legs extended in front of you. Reach forward towards your toes, keeping your back flat. This exercise helps to lengthen the spine and release tension in the shoulders and neck.
Avoiding “Chicken Head” Posture
One of the biggest culprits of shoulder pain is forward head posture, in which the chin juts out and the head is too far in front of your shoulders (also known, attractively, as ‘chicken head’), which places a lot of stress on our neck and shoulders.
Today, our heads are forward quite a bit from looking at screens, looking at phones, and carrying shoulder purses on one shoulder, unsurprisingly, most of us have a little bit of neck and shoulder tension!
The base of the neck muscles are located between the shoulder blades, which is why neck and shoulder issues are interrelated. Doing some stretching or release work for the neck often results in a release for the shoulders too.
Remember:
- Listen to your body: Don’t push yourself too hard, especially if you’re experiencing pain.
- Stay consistent: Regular practice is key to seeing results.