Top 4 Pilates postures for perfectly shaped shoulders at home

2024-04-01 13:53:20

Unlike many joints, shoulders do not support our body weight.

However, they must be able to carry suspended weights (arms, forearms, hands) and loads at arm’s length without generating pain.

Strengthening your shoulders is therefore also beneficial forlifting weights at the gym that for carry your shopping bags without getting hurt.

Take a look at some of the best exercises to perform to achieve perfectly shaped shoulders.

#1 Side plank: a must to do while resting on the elbow to strengthen the shoulders

Should we still present this exercise?

Essential to any strengthening session, the plank comes in multiple versions: full, but also lateral, on the back, supported on the hand or elbow, static or dynamic, etc.

If the board is best known for its formidable effectiveness on the abs, it is also very interesting forstrengthen the shoulders.

In this case, we will opt for the version lateral resting on the elbow.

1. Lie on your side, resting on the forearm, hand flat on the ground or closed fist. Bend your legs at the knees.
2. Then exercise strong thrust continue at the level of the forearm to push the ground in order to lift the pelvis and thighs. Move your buttocks forward so that your trunk is aligned with your legs.
3. Hold the position for a few seconds.
4. Release the push, focusing on the shoulder stabilization.

Read also: Side plank: the perfect exercise to develop obliques of steel

#2 Downward facing dog: sheathed from shoulders to feet

Star yoga posture, the downward facing dog is an excellent exercise to strengthen the shoulders, but also the arms, wrists and lower back.

By using the legs and trunk at the same time, its benefits also include stretching the hamstrings, shoulder blades and spine.

A perfect all-in-one for tone up from shoulders to feet.

Place yourself at four legsarms outstretched in front, palms resting on the ground, then:

1. Push your butt to the sky to get into a downward facing dog position. If you lack flexibility, do not try to fully straighten your knees, but pull your pelvis straight back and up.
2. Once in the downward facing dog position (or circumflex accent), push on your hands keeping your arms straight, elbows in line. Let your head hang. You should feel your neck stretching.
3. Then raise your head keeping your chin tucked. Be careful not to break your neck. Like a dog stretching, your back should deepen and your neck lengthen. You thus strengthen your long neck muscles which work to strengthen your shoulders.

Check your downward facing dog posture

Here are some points to check to ensure that the exercise is carried out correctly:

• The weight of the body carries backwards;
• The fingers are slightly apart, the middle fingers parallel;
• Elbows are rolled inwards;
• The shoulders are oriented outwards, so as to bring the shoulder blades together;
• The back is flat;
• The stomach is in;
• The thighs are rolled inwards and pull backwards;
• Legs are straight, hip-width apart;
• The feet are flat, the heels push the ground and are parallel to the ends of the mat.

variant

From downward facing dog:

1. Bend both elbows at the same time to place them on the ground. Bring them slightly closer to each other, keeping them parallel.
2. Extend both arms simultaneously once more without spreading your elbows.

Good to know : this technical variant requires knowing how to stabilize your shoulder blades to be performed safely.

#3 Preparation for headstand: work on the beginning of the first asana for supported shoulders

The posture on the head is an essential yoga position that never fails to impress beginners.

The position consists of balancing on the head, arms and elbows.

To strengthen your shoulders, you won’t need to go that far. Only the preparation for headstand will suffice.

Once once more in a four-legged position:

1. Place your elbows slightly close together on the floor so as to straighten your back and stretch your trapezius muscles.
2. Place your hands together. Be careful not to cross your fingers, your hands must be able to flatten the ground in the event of an imbalance at the front, or even in the event of a roll. Your elbows are shoulder-width apart. Your forearms are completely in contact with the mat.
3. Lay your head on the ground between your two forearms, inside the semi-circle formed by your joined hands. The top of your forehead should be lightly touching the mat.
4. Maintain firm support in the forearms. Pull your butt back and towards the ceiling to straighten your legs. Keep your thighs as close to your stomach as possible. The head comes off the ground.
5. Release the push. Go back down slowly.
6. Repeat the movement.

The extra tip : to perform the exercise correctly, exert the same push at the same time in both forearms. The movement must be symmetrical.

#4 Opening with elastics: a resistance exercise for strong shoulders

In addition to bodyweight exercises, it is interesting to bring a resistance work in order to increase the load on the shoulders.

To perform this fourth and final exercise, you will need a elastic fitness band.

1. Grasp the elastic by its ends. Stretch your arms out in front of you, hands at shoulder height. Put the band under slight tension.
2. Stretch the rubber band keeping your arms straight, until you open them completely.
3. Release the movement in control, gently.
4. Repeat opening and closing as many times as you like.

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sport-cat-date-updated">Updated by Manon on:01/04/2024

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