Whether you’re spending time hunched over your desk or holding a little one in your arms, this five-movement Pilates routine will help address the effects of shoulder slouching and improve your posture.
Created by Vanessa Michielon, new mum, Pilates teacher and the founder of the Transformative Movement Method, the workout focuses on back extension movements.
I asked Michielon to explain why she recommends each exercise and more detail on how to do each exercise correctly.
How to do this Pilates shoulder sequence
All you need to get started is a yoga mat and enough space for movement. Adding arm weights is optional.
For all of the exercises, Vanessa emphasises the importance of maintaining the correct posture throughout.
“Gently hug your abdominals instead of pushing the belly towards the floor,” says Michielon.
“Keep your pubic bone pressing into the mat and maintain length in the spine. Keep your eyes towards the front of the mat or to the floor to maintain a neutral neck.”
1. Chest and arm lift
Purpose: To activate your mid and upper-back muscles, open your chest and counteract shoulder slouching.
How to do it:
- Lie on your front with your arms by your sides, palms facing up.
- Gently engage your abdominals, press your pubic bone into the mat and lift your forehead just off the mat.
- Inhale to prepare, then as you exhale lift your chest and then your arms, focusing on lengthening through the crown of your head.
- Hold for 3-5 seconds, then inhale as you lower with control.
- Perform 10 lifts in total.
2. Arm circles
Purpose: To mobilise your shoulder joints while maintaining back extension and to build endurance in your postural muscles.
How to do it:
- Lie on your front with your arms by your sides, palms facing up.
- Gently engage your abdominals, press your pubic bone into the mat and lift your forehead just off the mat.
- Inhale to prepare, then as you exhale lift your chest and then your arms, focusing on lengthening through the crown of your head.
- Move your arms to draw small circles with your hands.
- Perform 5-10 circles, then repeat in the other direction.
- Keep your shoulders away from your ears, your abdominals lifted and maintain length through your spine throughout
3. Hand tap
Purpose: To mobilise your shoulders and encourage scapular retraction to lengthen the neck.
How to do it:
- Lie on your front with your arms by your sides, palms facing up.
- Gently engage your abdominals, press your pubic bone into the mat and lift your forehead just off the mat.
- Inhale to prepare, then as you exhale lift your chest and then your arms, focusing on lengthening through the crown of your head.
- Bend your elbows to bring your fingertips to touch above your lower back, or as close as possible.
- Extend your arms, but keep your chest and arms lifted.
- Repeat the arm movement 6-8 times.
4. Single-arm extension from cactus arms
Purpose: To improve back-body awareness and unilateral control.
How to do it:
- Lie on your front with your elbows bent to 90° and your upper arms level with shoulders, palms facing down.
- Gently engage your abdominals, press your pubic bone into the mat and lift your forehead just off the mat.
- Inhale to prepare, then as you exhale lift your chest and then your arms, focusing on lengthening through the crown of your head.
- Without shifting your torso, extend one arm at a time behind you towards your hip.
- Return to the start, then repeat on the other side.
- Perform 5 reps on each side, alternating sides with each rep.
5. Elbow pull
Purpose: To deepen the activation of the latissimus dorsi, release neck tension and build strength in your posterior chain (the muscles that run along the back of your body).
How to do it:
- Lie on your front with your elbows bent to 90° and your upper arms level with shoulders, palms facing down.
- Gently engage your abdominals, press your pubic bone into the mat and lift your forehead just off the mat.
- Inhale to prepare, then as you exhale lift your chest and then your arms, focusing on lengthening through the crown of your head.
- Inhale to prepare, then as you exhale move your elbows toward your waist, drawing your shoulder blades toward your spine.
- Focus on lengthening the neck rather than compressing the back and keep the movement smooth and controlled.
- Inhale as you move your arms forward.
- Repeat the arm movement 8–10 times.
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