The Fitness Pilates Blog

Shoulder and Neck Tension- Fitness Pilates

Sunday soon comes around and here we are again.
For your Fitness Pilates classes this week, you may want to focus on a posture theme, especially working on shoulder and neck tension, which is something so many of us are dealing with. After spending hours writing, on Teams meetings, and sat at the computer, I’m feeling it myself.

It’s been a busy week here with more Infrared Fitness Pilates sessions and running the FP Reformer course in person, plus daily filming for the 10-minute Fitness Pilates Express series in the Wellness Boutique.

I’ve also been dipping into the back catalogue on the Pure Energy Music app.

Albums I’ve loved this week:
The Trip to Ibiza
Mind Body Beats Mediterranean
The Trip to Goa

What have you been using this week? I’ll open a thread in the FP Group so we can share ideas and inspiration.

Shoulder and Neck Tension

Shoulder and neck tension is incredibly common, especially for anyone spending long hours sitting, driving, working on a laptop, or managing day-to-day stress. This tightness often develops from rounded shoulders, weak mid-back muscles, shallow breathing, and upper-trap dominance — all of which Fitness Pilates helps to rebalance beautifully.

How Fitness Pilates Helps

Fitness Pilates supports shoulder and neck health by:

Improving posture
Strengthening the upper-back and deep core muscles
Restoring mobility through the spine and shoulders
Encouraging better breathing patterns

Together, these reduce the compensations that cause the neck and shoulders to overwork.

Recommended Fitness Pilates Exercises

1. Scapula Retraction & Depression
Shoulder blade slides that reawaken the mid-back muscles and teach the shoulders to sit in a healthier alignment.

2. Thoracic Spine Rotations
Thread the Needle, open book rotations, or seated twists help ease stiffness in the upper back, relieving neck pressure.

3. Four-Point Kneeling Arm/Leg Reach
Great for deep core activation, shoulder stability, and neutral alignment.

4. Breaststroke Prep
Strengthens the upper back and opens the front of the body to counteract rounded posture.

5. Wall Angels
A simple but effective drill for restoring shoulder alignment and reducing upper-trap dominance.

6. Lateral Breathing Practice
Encourages rib expansion, reduces shallow chest breathing, and eases upper-body tension.

7. The Square
A lovely controlled movement for shoulder stability, mobility, and postural awareness.

8. Modified Swan Dive
Strengthens the back line of the body without forcing the neck into uncomfortable extension.

Exercises to Avoid or Modify

For clients experiencing acute shoulder or neck tension, some movements may aggravate symptoms unless adapted:

1. Full Roll-Ups
High neck flexion can strain tight neck muscles. Swap for half roll-backs or imprint variations.

2. Loaded Overhead Work
Overhead lifts (especially with weights) may compress the neck and upper traps if posture isn’t optimal.

3. Long Planks
Poor form or fatigue can lead to gripping in the shoulders. Opt for short holds or elevated variations.

4. Double Leg Stretch (Head Lifted)
The unsupported neck position may cause strain. Use head-down or hands-behind-head versions.

5. Hundreds with the Head Lifted
Can quickly fatigue the neck. Offer a head-down option or provide small pillow support.

6. Excessive Neck Flexion
Anything forcing “chin to chest” may worsen tension. Encourage neutral alignment.

When to Be Cautious

Anyone with migraines or headaches
Those experiencing nerve symptoms down the arm
Anyone with recent shoulder or rotator cuff issues
Those who feel dizzy when looking up or down

These clients usually benefit from a slower, mobility-focused session with longer warm-ups and calming breathwork.

Hope this is helpful let me know what you think and feel free to use these in your own newsletters.
Have a great Sunday

Rachel x

Questions whats app me 07976 268672 and i can voice note you back

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