Pilates Shoulder Openers
Here are some effective Pilates shoulder openers that help release tension, improve posture, and increase shoulder mobility: 1. Chest Expansion (Standing or on Reformer) Stand tall or kneel on the reformer carriage. Arms by your sides, holding light resistance or straps. Inhale, press arms straight back, opening the chest. Exhale, return to start. Focus on drawing shoulder blades together without lifting the shoulders. 2. Thread the Needle (Mat) Start in all fours (hands and knees). Inhale, slide your right arm underneath your left arm, lowering your shoulder and cheek to the mat. Hold for a few breaths, then switch sides. Promotes thoracic rotation and shoulder stretch. 3. Arm Circles (Supine or Mat) Lie on your back with knees bent. Raise arms toward ceiling. Inhale, circle arms overhead and out to the sides. Exhale, bring arms back to start. Focus on keeping ribs down and shoulders gliding smoothly. 4. Scapular Isolation / Shoulder Blade Sli...