Neck and shoulders Pilates class

Neck and shoulders Pilates class

Mat based class working on neck and shoulder mobility and strength.

  • Difficulty: Moderate
  • Length: 29 minutes

The class focuses on movements that challenge our upper body as well as engaging our core stability muscles. Where possible I have demonstrated options for the exercises, so please go to a level that suits you and that you feel comfortable with. This class includes:

  • Standing chest openings
  • Corkscrew
  • Side bend stretch in standing
  • Balance series
  • In four point kneeling threading the needle
  • Leg pull in prone
  • Child pose with side bend
  • Swan dive
  • Cobra
  • Bridging with arm rotations
  • Double leg stretch
  • Sitting spine twist
  • Neck stretches

We start the class by warming up in standing with some gentle chest opening movements and upper body stretches. In standing we also challenge our core and balance with a balance series.

Rolling down into four-point kneeling we work our core and upper body stability with a leg pull in prone exercises. We then mobilise our upper body further with a thread the needle stretch. Onto our fronts we work on strengthening the upper body with a swan dive and swimming movements before stretching into extension with a cobra stretch.

Moving around onto our backs we mobilise through our shoulders and arms with some shoulder rotations and reaches which we then combine with a Bridging movement. We then challenge both our upper body and core control with a double leg stretch movement.

We finish the class in sitting with some gentle neck mobility and stretches and a spine twist movement.

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

  • Rowena

    Thanks for this class. Really useful for tight neck and shoulders. I enjoyed the new (for me anyway!) exercises, like the corkscrew one.

  • dee Yardley

    Really needed that Vicky wonderful upper arm and shoulder work out. Thank you

  • Hayley

    I have been experiencing neck and shoulder pain working form home. These stretches really seem to help. Thank you!

  • Marged

    Perfect to release the tension in neck and shoulders during this intense time of gardening

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