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Pilates

Shoulder Pilates: a 25-minute class for the shoulder blades, the rotator cuff, weight on your hands and reach overhead

A 25-minute Pilates class for shoulders that work but feel weak, stiff or tight, 2 or 3 times a week. It moves your shoulders and upper back first, works the muscles that steady your shoulder blades face down, adds a light band for the rotator cuff and upper back, builds weight on your hands in steps, and finishes by reaching overhead and round. You'll need a light resistance band. Lab studies show Pilates arm work switches on the right muscles, but no trial has tested this class, so its structure is our editorial choice. If your shoulder hurts, our Pilates for shoulder pain guide has its own class.

25 minBeginner20 movesBand, anchor point, wallShoulders · Neck · Back · Glutes · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Move first (about 4 minutes)

  1. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoSitting tall; arms rise only as high as is comfortableHarder: Slow breathing (6 breaths a minute)
  2. Shoulder CARs (controlled articular rotations)2 slow circles each way with each arm
    Beginner · Shoulders, Back · 3D demoKeep your ribs still; make the circle smaller where it pinchesEasier: Arm circlesHarder: Sleeper stretch
  3. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoSeated, arms crossed on your chest; turn your upper back, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
  4. Chin tuck5 slow reps, 3 s hold
    Beginner · Neck · 3D demoSlide your head straight back, as if making a double chinEasier: Lying chin tuckHarder: Isometric neck holds (four-way)

Face down: the shoulder blades (about 6 minutes)

  1. Swan (Pilates swan dive)5 small lifts
    Intermediate · Back, Glutes, Triceps · 3D demoShoulder blades drawing down your back; forehead to the mat between liftsEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
  2. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel, thumbs up; lift your arms only a littleEasier: Wall angelHarder: Bent-over reverse fly
  3. Prone swimmers4 slow circles, 2 rounds
    Advanced · Back, Shoulders · 3D demoBend your elbows and widen the arc if it pinches past shoulder height; don't arch your lower backEasier: Shoulder dislocates with a strap (pass-throughs)
  4. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, quick flutters, shoulders away from your earsEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)

A light band: the rotator cuff and upper back (about 5 minutes)

  1. Standing band external rotation2 sets of 12 each arm
    Beginner · Shoulders, Back · 3D demoElbow at your side on a rolled towel; turn the forearm out and back slowlyEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
  2. Band row2 sets of 12
    Beginner · Back, Biceps, Shoulders · 3D demoAnchor to something fixed, never a door handle that can open; squeeze your shoulder blades backHarder: Supported single-arm dumbbell row
  3. Band pull-apart2 sets of 12
    Intermediate · Shoulders, Back · 3D demoArms at shoulder height; open the band without shrugging. No band? Hold the opening for 3 s, 10 timesEasier: Prone Y-T-W raisesHarder: Tuck back lever

Weight on your hands, in steps (about 6 minutes)

  1. Wall push-up2 sets of 8
    Beginner · Chest, Triceps, Shoulders · 3D demoHands on the wall at chest height, body in one lineHarder: Push-up
  2. Scapular push-up (push-up plus)8 reps
    Beginner · Shoulders, Chest, Abs · 3D demoStraight arms at the wall or on hands and knees: let your chest sink between your shoulder blades, then push awayEasier: Dumbbell shoulder-blade punchHarder: Push-up
  3. Knee hover (Pilates tabletop hover)3 holds of 15 s
    Beginner · Abs, Shoulders, Quads · 3D demoPress the floor away so your shoulder blades sit wide; fists or forearms for sore wristsHarder: Straight-arm plank (high plank)
  4. Knee side plank2 holds of 15 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoElbow under your shoulder, hips lifted in one line from knees to headHarder: Side plank
  5. Leg pull front (Pilates leg pull down)3 each side
    Advanced · Abs, Shoulders, Glutes · 3D demoHarder option, from a plank on your hands or forearms; leave it out if your shoulder hurtsEasier: Straight-arm plank (high plank)

Reach and open (about 4 minutes)

  1. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoBack of your head, upper back and hips near the wall; slide your arms only as high as you can keep contactEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises
  2. Mermaid (Pilates seated side bend)3 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoSit cross-legged, on a block or on a chair; reach only as high as is comfortableHarder: Side bend (Pilates)
  3. Side-lying open book8 slow openings each side
    Beginner · Back, Chest, Shoulders · 3D demoKnees stacked; let the top arm open only as far as is comfortableHarder: Thoracic rotation
  4. Upper trap release1 slow hold of 30 s per side
    Beginner · 3D demoLet the hand's weight do the work; don't pullEasier: Side neck stretch

Tips

  • Twice a week counts towards the NHS strength guideline: work until you need a short rest.
  • To get stronger, make it harder over the weeks: a firmer band, more reps until the last few are hard, then planks and push-ups from your toes.
  • While you strengthen, pain up to 5 out of 10 is fine if it settles by the next morning. If it doesn't, do fewer repetitions, go slower or rest longer next time, rather than stopping.
  • If your shoulder has dislocated or feels loose, keep your arm in front of you, avoid taking it out to the side and turning it back, and stop if it feels about to slip.
  • Tingling or numbness down your arm? Stop that move, and see a GP if it keeps happening or your arm feels weak.
  • Call 999 for shoulder or arm pain with chest pain that feels tight or spreads to your arms, neck or jaw, and go to A&E if, after a fall, your shoulder looks out of place or you can't move your arm.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the shoulder pilates: a 25-minute class for the shoulder blades, the rotator cuff, weight on your hands and reach overhead take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, An anchor point, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 13 of its 20 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.