Move · Videos · Pilates · 11 min

Gentle Pilates Shoulder Mobility for Better Posture

Gentle Pilates Shoulder Mobility for Better Posture — video by Trifecta Pilates Play · 10:55

Video by Trifecta Pilates on YouTube · Open on YouTube

A slow, restorative mat Pilates class for tight chests and shoulders: a seated spine and neck warm-up, lying arm lifts and arcs with a still back, then seated arm sweeps. Beginner level, with a chair option if the floor is uncomfortable.

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

Good forBetter posture

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Step by step 9

Tap a time to watch that step in the video.

  1. Seated warm-up: arch and round the spine, then settle and turn the head gently side to side. 0:34
  2. Shoulder circles: big circles forward, then reverse, both shoulders together or one at a time. 1:22
  3. On your back, arms to the ceiling: reach the fingertips up, then let the shoulders soften down to the mat. 2:16
  4. Elbows bent wide: rotate the fingertips back toward the floor and return, keeping the back still and ribs down. 3:18
  5. One-arm arc: one hand on the pelvis, slide the other elbow toward the hip and arc it behind; each side. 4:31
  6. Seated, lean forward with a long spine: hand by the shoulder, elbow wide, reach the arm up and bend it back. 6:41
  7. Straight-arm sweep: reach the arm up, then sweep it wide and back behind you, keeping the neck relaxed. 7:22
  8. Change the cross of the legs and repeat the reach and sweep with the other arm. 8:22
  9. Cool-down: easy head movements side to side and gentle circles in whatever direction feels good. 9:57

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

Form cues from the coach

  • Keep the spine still so the arms, not the back, create the movement
  • Let the shoulders soften down toward the mat as the fingertips reach up
  • Keep the work in the shoulder and stay out of the neck

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead turns, side nods, shoulder circles
  • Shoulders moveslying arm lifts and arcs, seated arm sweeps
  • Upper back movesseated arch and round, shoulder-blade glides
  • Lower back movesseated arch and round, pelvic rock
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Sit on a chair if the floor is uncomfortable; smaller range is fine

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 Trifecta Pilates; 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