Pilates Shoulder Openers

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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 Slides (Mat)

  • In quadruped or plank position.

  • Without bending elbows, glide shoulders forward (protraction), then squeeze shoulder blades together (retraction).

  • Strengthens and mobilizes the scapular stabilizers.

5. Standing Wall Angels

  • Stand with back, head, and arms against a wall.

  • Arms in “goal post” shape.

  • Slowly glide arms up and down the wall.

  • Keep contact with wall as much as possible.

  • Opens shoulders and corrects posture.



    Our team of certified pilates instructors can help clients find relief from tight muscles and help manage their pain through our active and passive stretching. 

    Jupiter Massage and Pilates 
    125 W, Indiantown Road Suite#102 Jupiter, FL 33458
    www.jupitermassageandpilates.com
    561-529-2093 

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