Move · Videos · Pilates · 19 min

Pilates for a Strong Upper Back and Shoulders

Pilates for a Strong Upper Back and Shoulders — video by Flow with Mira Play · 19:07

Video by Flow with Mira on YouTube · Open on YouTube

A beginner mat Pilates class built around posture: seated spine mobility, shoulder-blade glides, thoracic rotation, side planks, prone back lifts and a modified push-up. Suits people who slouch and want a stronger back.

  • 19 min
  • Beginner
  • Low impact (no jumping)
  • mat

Good forBetter posture

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Step by step 10

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  1. Seated spine: round the back as you breathe out, lift the chest as you breathe in, then shift the ribs sideways. 0:14
  2. Arm circles out to the sides, both ways; then elbows in and rotate the forearms out to open the chest. 1:58
  3. Seated twist: hands behind the head, elbows a little forward, turn the upper body right and left. 3:45
  4. Shoulder-blade glides: squeeze them together and apart, seated with the elbows wide, then on all fours. 4:31
  5. Thoracic rotation on all fours: hand behind the head, open the elbow to the ceiling, each side; then cat-cow. 7:04
  6. Modified side plank: hand under the shoulder, lift the hips and reach the top arm up, then lower; both sides. 9:27
  7. Upper back lift: forehead on stacked hands, belly in, glide the shoulder blades down and lift the upper back. 11:41
  8. Single leg kicks: up on the forearms, belly in and neck long, kick one heel toward your bottom, then the other. 13:52
  9. Breaststroke: shoulder blades down, lift the chest, reach the arms forward, open them wide, then bend and lower. 15:17
  10. Modified push-up on all fours: bend the elbows back and lower the chest, spine straight; halfway is fine. 16:38

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Glide the shoulder blades down toward the lower spine, then squeeze them together
  • Keep the neck long as you lift the upper back from the mid-back
  • Draw the belly in to support the spine on every move

What it works

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadscapular glides, side planks, modified push-ups
  • Elbows takes loadmodified push-ups, side plank elbow presses
  • Wrists & hands takes loadall-fours glides, side plank, modified push-ups
  • Upper back takes loadthoracic rotation, prone chest lifts, cat-cow
  • Lower back takes loadprone back lifts, single leg kicks, breaststroke
  • Hips movesside plank lifts, prone leg kicks
  • Knees movesall-fours and kneeling positions
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Side planks and push-ups are modified versions; go only part way down if needed

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Flow with Mira; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety