If you have had an injury to your shoulder or have had shoulder surgery, Pilates offers a way to help you gain strength and increase your range of motion with a gentler form of exercise. Anyone can do Pilates. With poses that are more challenging, modifications allow you to experience the pose at your level of comfort and flexibility. It is essential to be aware of the effects of exercise on your shoulder pain. You might want to refrain from doing weight-bearing exercises such as the shoulder bridge until you have completely healed.
Pilates Philosophy
The basic principles of Pilates make it a good fit for a strategy to reduce your shoulder pain. The practice emphasizes control and precision of movement so that you can avoid injury and aggravating your pain. Pilates exercises are done slowly and methodically. You will not be engaging in jarring motions that can worsen your shoulder pain. Most exercises include a small number of reps so you will not overtax your shoulder muscles.
Emphasis on Form
Pilates also focuses on good form. Using proper technique will help you avoid straining muscles, which can contribute to your pain. Pilates places high importance on good posture. One movement called wings down calls for pressing your shoulder blades down lower than you normally keep them. This move will help lengthen your spine and release tension in your neck and shoulder muscles. The focus on correct head position also will prevent shoulder muscle strain. You will maintain a small space between your chin and chest, while focusing on your abdomen when doing exercises such as the hundred.
Shoulder Exercises
When you do Pilates exercises when you have shoulder pain, you should be conscious of your range of motion, using your degree of pain as your guide. Several exercises will provide gentle stretching for sore shoulder muscles such as the roll up and saw. The neck roll is an intermediate exercise that will address upper back strength and neck mobility. Lying on your stomach, you will push your upper body upward, moving your arms into a 90-degree position. You can push yourself higher if you don't experience any pain. If you do, you can draw your arms closer to your body to ease the tension on your shoulder.
Benefits
Pilates offers several benefits for relieving shoulder pain. Most exercises require no equipment other than an exercise mat. Pilates exercises can be modified to your comfort level. In addition, stretching exercises will increase circulation, which can help speed the healing process for your shoulder pain. If your pain is severe, consult your doctor before beginning a Pilates program. Your discomfort might be a sign of a more serious condition that requires medical intervention.
References
- Sports Injury Clinic: Rehabilitation of AC Joint Injuries
- "Pilates- - Body in Motion"; A. Ungaro; 2002
- "Fitness Magazine"; 8-Minute Workout: Pilates for a Longer, Leaner Look; Jessica Cassity
- "The Pilates Back Book: Heal Neck, Back, and Shoulder Pain with Easy Pilates Stretches"; T. Stanmore; 2002
- Sports Injury Clinic: Shoulder Injuries / Shoulder Pain
