Pilates shoulder class

Pilates shoulder class

Pilates class focused on improving strength and mobility around the shoulder and upper back region includes exercise sequences using the resistance band

  • Difficulty: Moderate
  • Length: 29 minutes

We begin with a standing warm up then continue onto the mat into four-point kneeling, sitting and onto our backs. The class includes some challenging movements so please always work to a level that you feel safe and comfortable to do. 

This class includes:

  • Standing ‘Y’ stretch with heel raises
  • Toy soldier 
  • Shoulder press
  • Bicep curl with resistance band 
  • Chest opener 
  • Round the work stretch 
  • Roll downs
  • Four-point kneeling swimming
  • Double forearm press
  • Leg pull in prone with leg fold and kick 
  • Sitting the plough using resistance band 
  • Shoulder row with resistance band
  • Roll backs
  • Arm scissors and shoulder press with resistance band 
  • Bridging with arm circles
  • Dynamic hamstring stretch 
  • Sitting chest opening and bow and arrow stretch 

The class begins in standing and stretches into the shoulders and upper back with a ‘Y’ stretch and toy soldier movements. We then strengthening into the shoulder region with a shoulder press, biceps curls and chest opener using the resistance band. We then mobilise the spine with a round the world stretch and roll downs. 

Continuing down onto the mat into four-point kneeling we lengthen through the body with a swimming movement and continue to strengthen into our upper body with a double forearm press. We then challenge our upper body and core with a leg pull in prone movement and add some leg fold and kicks for an extra layer of difficulty!

Moving into sitting we use the resistance band again to chellenge our upper body stretch with a upright shoulder row, plough and half roll backs. Rolling down onto our backs we use the band again for arm scissors and a shoulder press. We then mobilise our spines with a bridge and combine some arm circles. We then cool down with a dynamic hamstring stretch and finish in sitting with some gentle upper body stretches. 

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.

  • Marged

    An excellent shoulder class which is so well timed at this busier time of the year.
    It has improved my shoulders a lot.Many thanks for this focus Vicky.

  • noreen

    this is a good class. My shoulders are very pleased with it . They feel lighter and looser if that is the right word. Thankyou

  • Susan Jarvie

    A really good set of exercises Vicky and I enjoy using a resistance band.

    1. Vicky

      Glad you enjoyed it Susan

  • Sue

    Helped loosen shoulders up after a hard day on the garden yesterday. The resistance band is my least preferred piece of equipment but I did feel it was very beneficial for this class.
    Thank you!

Leave a Reply

Your email address will not be published. Required fields are marked *