Our sedentary modern lifestyle makes tight shoulders very common. Pilates is an excellent option to improve shoulder mobility, reduce neck pain, and improve your posture. In this article, we’ll cover what causes tight shoulder muscles, how Pilates can fix rounded shoulders, and which Pilates exercises are best for tight shoulders.

What causes extremely tight shoulder muscles?

Tight shoulders can be the result of extensive stress, poor posture, misalignment, injury, prolonged sitting or unhealthy sleep positions. Lack of exercise can also lead to muscle weakness and lack of mobility, resulting in tight shoulders. 

Exercise plays an important role in preventing or reversing tight shoulder muscles, however, the exercise must be done with correct alignment and balance. For example, long distance bike riding is excellent for cardiovascular health and leg strength. Exclusively biking for exercise also keeps the upper body in a rounded position and may cause shoulder and neck tension if not corrected with a practice like Pilates to counteract that.  

Can Pilates fix rounded shoulders?

Pilates emphasizes alignment, posture, and core strength. As such, Pilates is an excellent choice of exercise for those wanting to fix rounded shoulders. Part of developing strong core muscles includes your back extensors. Traditional abdominal crunches focus solely on stronger abdominals. If your back muscles are not equally strong and limber, it can lead to a weak back, limited spinal mobility, and tight shoulders. 

A well-developed Pilates session includes flexion, extension, and rotation. Flexion is when your torso rounds forward. Extension is when your chest opens, leaning the torso back. Rotation is twisting the torso from side to side. Working your core through all ranges of movement improves rounded, tight shoulders, develops strong core muscles, and improves spinal and shoulder mobility.

3 Best Pilates Exercises for Tight Shoulders

1. Foam Roller Open W Stretch

Lay down on your foam roller with your head at one end and tailbone at the other. Keep your knees bent and feet flat on the mat. Bring your hands into a prayer position, fingers under your chin. Slowly open your hands out to the side and towards the mat. Keep arms bent, forming a W position.  Breathe and relax into the stretch until feeling your muscles relax.

1. Chest Expansion

Stand or sit at the end of a chair, arms by your side. Inhale and lift your arms to shoulder height in front of you, palms facing down. Exhale, lower your arms straight down, and press back past your hips. Arms squeeze into your side, shoulders down, and chest open. Turn your head to the right, then left. Inhale, return arms up to shoulder height. Repeat, 4-5x. Holding light hand weights is an option for added resistance.

1. Seated Spinal Twist

Sit at the end of a chair or on a mat. Legs and feet are zipped together, energy pulled in and up to your core. Scoop the abdominals in and up. Place hands under the base of your skull, elbows open and wide to the side. From the center of your core, twist the upper body to the right and pulse once. Repeat on the left side. Repeat both sides 3-5x. Focus on keeping the shoulders down and abdominals pulled in.

If you’re ready to say goodbye to tight shoulders, visit ProHealth Physical Therapy and Pilates in Peachtree City, Georgia. ProHealth is the premiere Pilates studio in Fayette County, Georgia. Pilates classes are available online and in-person with our highly trained staff of certified Pilates instructors.