Do you ever catch yourself in a mirror and realize your shoulders are creeping forward like you’re trying to become one with your laptop screen? Or maybe you’ve noticed your shoulder blades winging out a little like they’re trying to fly away?
Don’t worry—neither is a life sentence. With the right mix of strengthening and stretching, you can retrain your body to keep your shoulders healthy, open, and supported.
Here’s what I like to focus on when it comes to shoulder health:
1. Keep Your Shoulder Blades Mobile
Your shoulder blades (scapulae) need to be able to move for your arms to move well. If they’re stiff or “glued” down, your range of motion will be limited.
Try arm circles, reaching your arm as far away from your body as possible. Start with one arm at a time, then try both together. Think “smooth and controlled,” not “windmill flailing.”
2. Build Stability for Weight-Bearing
When you put weight through your arms—like in planks or push-ups—your shoulder blades should feel stable against your ribcage.
If they wing out, your serratus anterior might need a little love. Try forearm planks, pushing your chest away from the floor to separate the shoulder blades. This will wake up and strengthen that muscle.
You may also need to release your mid-traps and rhomboids if they’re holding too much tension.
3. Strengthen Your Rotator Cuff
The humerus (arm bone) sits in a shallow socket, and the rotator cuff muscles are what keep it in place during movement.
There are so many ways to strengthen these on the reformer—from external rotations with the straps to small range lifts in multiple planes. A little goes a long way here, and good cuff strength is your secret weapon against shoulder pain.
4. Stretch the Front to Find Neutral
If your shoulders are pulling forward, your pectorals might be tight. This is so common thanks to modern life (hello, phones and computers).
One of my favorites: lie lengthwise on a foam roller with arms out in a “T” shape, then slowly move into a “Y.” It opens the chest and helps reset your posture.
5. Bring It Into Your Pilates Practice
Next time you’re on the reformer, notice your shoulder placement. Are they creeping toward your ears? Pulling forward? Can you find a more neutral position?
Sometimes just being aware is the first step toward change. Add a little mobility work, some targeted strengthening, and regular stretching, and your shoulders will thank you—both now and years down the road.
👉 Improve your shoulder health with reformer workouts made to target poor posture. ✨ Check out my Posture Program on Saran Pilates!
Gabrielle Saran
