Shoulders & spine

Welcome to Shoulders & spine. This is an editorial practice draft awaiting qualified Pilates review. Firm chair or stable counter; a mat for any floor blocks. Choose only comfortable movements and transfers. Stop for pain, dizziness or feeling unwell. These suggested blocks include short sets and generous rest, not continuous exercise. Keep breathing naturally. The session moves on automatically. Pause whenever you need more time. Keep the page open and the screen unlocked.

Movement 1. Rib breathing. Take time to find this supported starting position. Lie with knees bent, feet resting on the mat and the head comfortably supported. Rest hands around the lower ribs. Notice the support beneath you. Allow the lower ribs to widen gently as you breathe in. Let the breath leave without squeezing hard or flattening the back. Breath. Breathe comfortably in and out. Avoid trying to fill the lungs to their maximum. Head and eyes. Look comfortably upward; support the head if the chin tips back. Short set. 4 to 6 comfortable breaths, then rest. Another option. Sit supported in a chair with both feet down. Pause if breathing makes you light-headed; return to your normal breath. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Movement 2. Arm arcs. Finish your short set, rest, then prepare for the next movement in the same position. Lie with knees bent and feet down. Reach both arms comfortably towards the ceiling. Move the arms slowly towards the space above your head. Stop before the ribs flare, the back arches or the shoulders pinch. Bring the arms back above the chest. Breath. Inhale as the arms travel; exhale to return. Head and eyes. Head supported and eyes upward. Short set. 4 to 6 repetitions. Another option. Move one arm at a time through a smaller arc. Stop for shoulder pain, tingling or numbness. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Movement 3. Swan preparation. Rest first, then turn onto your front using a comfortable route. Choose another position if front lying is unsuitable. Pause for any adjustment. Lie on your front with forearms supported and elbows slightly ahead of the shoulders. Lengthen the crown of the head away from the pelvis. Lift the breastbone a small distance, using the arms only for gentle assistance. Lower slowly and relax between repetitions. Breath. Inhale during the small lift; exhale to lower. Head and eyes. Look diagonally down; keep the back of the neck long. Short set. 3 to 5 comfortable repetitions. Another option. Remain low on folded hands and practise length without lifting. Avoid painful extension and choose another position if lying on the front is unsuitable. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Movement 4. Hands-and-knees arm reach. Rest, then move carefully onto hands and knees only if this transfer and position are comfortable. Add knee cushioning and pause for more time. Begin on hands and knees, spreading pressure across the supporting hand and both knees. Slide one hand a short distance forward along the mat. If steady, briefly float that hand without rotating the trunk. Return it beneath the shoulder and alternate arms. Breath. Exhale during the reach; inhale to return. Head and eyes. Eyes towards the mat, neck aligned with the spine. Short set. 4 to 6 each arm. Another option. Keep fingertips on the mat throughout. Use seated arm arcs instead if wrist loading is uncomfortable. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Around 2:00 into the block, after earlier guidance:

If you have finished the first side, rest, then practise the other side with the same small range. If you have already completed both sides, rest for the remaining time.

Movement 5. Seated rotation. Take a rest before moving into a supported seat. If rising from the mat, use your familiar route and a stable support. Do not stand or sit up quickly. Sit on a firm chair, feet down and hands lightly resting across the upper chest. Lengthen gently through the crown. Turn the ribcage a small distance to one side without pulling with the arms. Return to the middle and alternate. Breath. Exhale to turn; inhale to return. Head and eyes. Let the head follow the chest; do not force extra neck rotation. Short set. 3 to 5 each direction. Another option. Use a very small turn with hands on the thighs. Seek individual advice for osteoporosis or vertebral fracture history before loaded or end-range twisting. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Around 1:30 into the block, after earlier guidance:

If you have finished the first side, rest, then practise the other side with the same small range. If you have already completed both sides, rest for the remaining time.

Movement 6. Seated side reach. Finish your short set, rest, then prepare for the next movement in the same position. Sit on a firm chair with feet wide enough for balance. Keep one hand supported on the seat. Reach the other arm upward only as far as the shoulder allows. Make a small side bend away from the raised arm, keeping both sitting bones supported. Return to upright and switch sides. Breath. Inhale to lengthen; exhale into a small side reach. Head and eyes. Look forward or slightly down; avoid craning upward. Short set. 3 to 4 each side. Another option. Keep the raised hand on the waist. Keep the range small for back symptoms and avoid painful shoulder positions. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Around 1:00 into the block, after earlier guidance:

If you have finished the first side, rest, then practise the other side with the same small range. If you have already completed both sides, rest for the remaining time.

Movement 7. Seated spine length. Finish your short set, rest, then prepare for the next movement in the same position. Sit on a firm chair with feet flat, or on a raised cushion if floor sitting is familiar. Notice the weight across both sitting bones. Grow gently upward through the crown without lifting the ribs forcefully. Soften excess effort while keeping an easy upright position. Breath. Take 4 to 6 natural breaths; let the ribs move. Head and eyes. Look straight ahead at a comfortable eye level. Short set. One short set, then relax against support. Another option. Use the chair back for support. No single seated shape is ideal for every body; change position if uncomfortable. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Your practice is complete. Rest comfortably and let your breathing settle. Use your familiar supported route to change position slowly when ready. You may record your practice in My Ananda, make a note or simply finish here.