Doing Pilates exercises for shoulder pain is a simple and effective approach to alleviating discomfort. Check out the best exercises and how to do them.
Most of us are experiencing shoulder pain at some point in our lives, as we don’t spend time strengthening our shoulders. We may not recognize that, but the shoulders play an important role in our daily lives. It is a ball and socket joint that allows you to make different movements. But did you know that physical activity such as Pilates may help reduce shoulder pain? Pilates is a practice known for emphasizing core activation, regulated movements and conscious breathing. Pilates is often associated with carved abdomen and flexible spines, but there are also a wealth of exercises explicitly designed to treat and relieve shoulder pain. Check out some of the best Pilates exercises for shoulder discomfort.
What is Pilates Exercise?
Pilates is a low-collision training developed by German inventor Joseph Pilates in the early 20th century. Joseph Pilates believed that mental and physical health was inseparable. His practice was designed to improve flexibility, balance, and overall body recognition while developing core muscles. According to a study published by Research Gate, Pilates emphasizes controlled movement, accurate alignment, breathing movements and conscious synchronization. It can be performed on mats or on special equipment such as Reformers, Cadillacs, and Wanda chairs. What if you suffer from chronic shoulder pain? Try these Pilates exercises carefully selected to reduce discomfort.
Pilates Exercises for Shoulder Pain: How Does It Help?
Pilates offers a holistic approach to reducing shoulder pain by treating underlying imbalances and defects that often lead to discomfort. Pilates emphasizes scapula stabilization through controlled, accurate movement, ensuring proper movement of the shoulder blades, and provides a solid foundation for arm movement, as seen in studies published in the Journal Bodywork and Exercise Therapy.
The emphasis is on optimal alignment and muscle activation, which can help correct for posture abnormalities like round shoulders and can put strain on the shoulder joint. Pilates also strengthens the deep stabilizing muscles of the shoulder body, especially the joints, which promotes stability and reduces the likelihood of injury. Whether you have chronic shoulder discomfort or want to take precautions, doing Pilates exercises due to shoulder pain can be a safe and effective technique to reduce discomfort.
Pilates Exercises for Shoulder Pain: 15 Exercises to Try
If you want to try Pilates exercises for shoulder pain, start with these simple and effective training, as suggested by Pilates expert Dr Vajara Shravani.
1. Shoulder roll
How to do it: It can be seated, turned away, rolled forward with your shoulders, or rolled back in a controlled way.
advantage: It relieves tension and improves the mobility of the shoulder girdle.
2. Retracting the shoulder blade
How to do it: Sit in good posture, squeeze the scapula together, hold for 5 seconds, and release.
advantage: It strengthens the muscles that stabilize the shoulder blades and reduces the strain on the joints.
3. Arm Circle
How to do it: Extend your arms to the sides and move back and forth in a small controlled circle.
advantage: Improves shoulder mobility and endurance without excessive tension.
4. Wall Angels
How to do it: Stand against the wall, raise your arm to the “goal post” position, then slowly lift and lower.
advantage: Encourages proper scapula movement and strengthens posture muscles.
5. Shoulder blade push-ups
How to do it: Squeeze and push the shoulder blades together on a board or kneeling position.
advantage: It strengthens the anterior ceratus, which is essential for shoulder stability.
6. Changed board with shoulder tap
How to do it: At the thick plank position, tap your hips with one hand to stabilize your hips.
advantage: Improves rotator cuff strength and core stability.
7. Resistance band raises the arm
How to do it: Hold the resistance band and lift your arms forward or sideways.
advantage: Strengthen the shoulder muscles without excessive load.
8. External rotation using a resistance band
How to do it: Bend your elbows and hold the band and rotate your hands outwards.
advantage: Target the rotary muscles to improve shoulder stability.
9. Thread the needle stretch
How to do it: From the tabletop position, slide one arm under the other and gently twist it.
advantage: Relieves tension in the upper back and shoulders.
10. Opens the chest stretch
How to do it: Interlacing your fingers behind your back, lift your chest and stretch your arms.
advantage: It often counters leaning-down postures that contribute to shoulder pain.
11. Side arm circle
How to do it: Lie on one side and extend the top arm and create a slow circle.
advantage: Improves shoulder mobility and scapula coordination.
12. Rotor cuff stretch
How to do it: Pull one arm towards your chest and hold it.
advantage: Stretches the rotator cuff and reduces stiffness.
13. The shoulder blades squeeze and squeeze
How to do it: Lower your face, lift your arms up a little, and squeeze your shoulder blades.
advantage: It strengthens the muscles of the posterior shoulder and prevents imbalances.
14. Reformers’ chest expansion (for those using Pilates equipment)
How to do it: Hold your posture upright and pull the Pilates Reformer strap backwards.
advantage: Builds shoulder stability and endurance.
15. Reverse Plank
How to do it: Sit with your legs stretched out, place your hands and hold your hips up and up.
advantage: It strengthens the shoulders, arms and core, enhancing balanced muscle engagement.
Side effects of doing Pilates exercises for shoulder pain
Below are some of the potential side effects of doing Pilates exercises for shoulder pain.
- Repeating the same movements without rest can overload the shoulder muscles, leading to fatigue and inflammation.
- Incorrect movements can put strain on the shoulder joint rather than strengthening the shoulder joint.
- People with rotator cuff tears, frozen shoulders, or arthritis should correct their exercise to avoid worsening pain.
If you experience any of these side effects, it is important to stop exercise and consult with a healthcare professional.
Related FAQs
How often should I do Pilates for shoulder pain?
Consistency is important. Two or three times a week is a good starting point. Listen to your body and avoid excessive tolerance.
Can Pilates help frozen shoulders?
Pilates can be a valuable part of your frozen shoulder rehabilitation program. Controlled movement helps improve range of motion and reduce stiffness. However, it is essential to work with a qualified professional.
