Pilates Body Hack: Pilates for Rounded Shoulders

Pilates works to restore balance and equilibrium in our bodies. Unfortunately daily life as a result of our digitally intensive work and social activities commonly brings about unwanted pain, stiffness, and imbalance. This Pilates body hack blog reveals the how behind rounded shoulders by reviewing what weak muscles cause this posture, what pain is commonly associated with it, and the Pilates hack to include in your movement routine to improve this unwanted habit over time.

Blog Guide

• Overarching How
  • What pain is associated with rounded shoulders?
  • What weak muscles cause rounded shoulders?
• Can Pilates fix rounded shoulders?
• What’s the hack: Pilates Exercises Help with Rounded Shoulders
• Conclusion: Pilates Body Hack: Pilates for Rounded Shoulders

Overarching how

What pain is associated with rounded shoulders?

The forward positioning of the shoulders, often leads to a forward positioning of the head and neck as well, which puts strain on the neck and upper trapezius muscles, and often times leads to discomfort and lack of mobility in the cervical (upper) spine as well as stiffness.

Headaches are also commonly associated with rounded shoulders posture. This is because levator scapulae over engages with the forward pull of the head and neck, due to its role as a connector from the upper end of your shoulder blades, to your cervical spine. When this muscle is over engaged, it pulls on your cervical vertebrae and is known as a direct cause for headaches and migraines.

What weak muscles cause rounded shoulders?

The weak muscles associated with a rounded posture in the shoulder girdle are the scapulae stability muscles, which include:

• Upper, Mid and, Lower Trapezius – the diamond shaped group of muscles on your back
• Serratus Anterior – the bladed, fan shaped muscle underneath of your armpits
• Serratus Posterior– the lesser known muscle on the upper and lower ends in between your shoulder blades
• Rhomboids- the muscles in between your shoulder blades
• Levator Scapulae- yes the same muscle that causes your headaches can also be weak
• Teres Major – a rectangular shaped muscle that extends from the bottom on either shoulder blade towards your arms
• Lats – your wings!

Strengthening these muscles and improving their functionality is key to restoring proper shoulder alignment and posture.

Can Pilates fix rounded shoulders?

Pilates exercises offer a holistic approach to correct rounded shoulders by improving overall posture. With targeted movements designed to stretch the tight areas of the chest and upper back, Pilates helps release tension of the highly stressed areas of the upper trapezius and neck, by stabilizing areas of the shoulder girdle that are often under worked, like your scapulae stability muscles as mentioned before.

While Pilates doesn’t offer a one off “fix” for rounded shoulders. Incorporating Pilates exercises into your daily routine will absolutely improve your posture and body awareness over time.

What’s the hack: 3 Pilates Exercises to Help with Rounded Shoulders?

1. Chest Doorway Stretch:

• Stand facing an open doorway, with your feet hip-width apart.
• Place your forearms and hands on either side of the doorway at shoulder height, with your elbows bent at a 90-degree angle.
• Step forward with one foot, allowing your body to lean slightly into the doorway.
• You should feel a gentle stretch across your chest and the front of your shoulders.
• Hold the stretch for 15-30 seconds, focusing on breathing deeply and relaxing into the stretch.
• Slowly step back and release the stretch, then repeat as desired.

2. Chest Expansion with Theraband or Core First Strap:

• Stand tall with your spine in a neutral position, and face the Core First or Theraband Anchor point.
• Hold both ends of the theraband or Core First strap in each hand, and step away until you feel tension.
• Reach your arms straight out in front of you at rib cage height, and exhale as you pull both arms behind you with straight arms.
• Inhale to recenter
• Exhale to repeat, pulling your shoulder blades together, and opening your chest.

3. Standing Goal Post Arms with Theraband or Core First Strap:

• Securely attach one end of the theraband or Core First strap to a sturdy door handle or anchor point at shoulder height.
• Stand tall with feet hip-width apart and hold the other end of the theraband or strap in each hand.
• Lift your arms out to the sides, bending your elbows to a 90-degree angle, while maintaining tension in the band or strap.
• Imagine creating a “goal post” shape with your arms, with your elbows at shoulder height and forearms parallel to the ground.
• Engage your shoulder blades by gently drawing them towards each other and down your back, while keeping tension on the band or strap.
• Hold this position for a few seconds, feeling the activation of your upper back and shoulder muscles against the resistance of the band or strap.
• Repeat several times, focusing on maintaining proper alignment, engaging the targeted muscles, and feeling the resistance provided by the band or strap.

Conclusion: Pilates Body Hack: Pilates for Rounded Shoulders

With its comprehensive approach to strengthening weak muscles, improving mobility, and promoting better alignment, Pilates provides the perfect body hack for correcting rounded shoulders and restacking your spine.

By incorporating the suggested Pilates exercises into your fitness routine, you will see an improvement in your posture and the pain points associated with poor posture over time.

I do advise checking in with your physical therapist or doctor if you’re experiencing persistent pain. Pain is complex and requires a whole team to address!