In order to use the optimal interaction of the muscles during arm movements, the Pilates method teaches to use the shoulder blades as the opposite pole. Lowering the shoulder blade towards the pelvis relieves the upper part of the trapezius and enables the arm to be lifted with little effort and relaxed shoulders. Regular practice of the three-dimensional counter-movement in Pilates training enables this economy of movement to be integrated into everyday life. A shoulder blade sinking backward, downwards and outwards is a relief gift for the shoulders and neck.
Floating Arms
Exhaling in an upright position, both shoulder blades sink towards the pelvis, your fingertips slide over the floor, then lift both arms sideways to below the shoulder. As you inhale, let your arms sink in again.
Focus: The shoulder blades initiate loose arm movement, the relieving distance between ears and shoulders, and the width of the shoulder girdle over the clavicles striving outward noticeably relieves the pressure on the neck.
Visualization: As with a jumping jack, whose shoulder blades are connected with a thread, the shoulder blades lower over the tension of the threads and the arms rise to the side.
The smile between the clavicles
Grief, worry, and sadness often let the shoulders sink forward, the shoulder blades slide forward. The important centering of the entire shoulder girdle is given up, the front of the chest sinks and all structures in this area threaten to shorten, especially the small chest muscle. The two collarbones (clavicular) are elongated, S-shaped bones, each articulated to the shoulder blade and sternum (sternum). A shoulder girdle that is always in front permanently limits the mobility of the sternum-clavicular joint, the connection between the clavicle and sternum. This joint provides the only bony connection between the arms and the trunk, all other connections are made via muscles. The extent of the arm’s range of motion is therefore directly related to the quality of movement of this joint. Mobilization, i.e. movement in all possible directions and conscious orientation towards the outside with the help of your imagination, is the best way to counteract one-sided permanent stress and wear.
The visualization of a smile between the collarbones or a deep focus on the comfortable width of the shoulder belt allows more and more space to be created and the natural horizontal alignment of the shoulder belt to be regained. The awareness of a relieving width between the collarbones and their horizontal balance supports the optimal alignment of the shoulder blades, increases the freedom of movement of the arms, gives an open posture and a nice cleavage.
Discover the vastness
A slumped chest not only looks sad but also gives the impression of withdrawal and introvert. An excessively raised sternum (sternum) is more likely to convey imposing behavior and exaggerated tension. Both postures affect the mobility of the shoulders, overwhelm the muscles and make it difficult to balance and rotate the thoracic spine. The Latin word “star”, “widen, spread” shows us the way to optimally position the shoulder girdle. If the décolleté widens, your shoulder conquers new spaces, then tensions can melt and extensive arm movements can occur with the appropriate use of force.
Free your shoulders
In an upright seat on a chair or on the mat, extend the spine by straightening the pelvis, sitting on the ischial bones and imagining a silk thread pulling your head up.
First, open your arms at right angles and inhale at shoulder height. Exhaling, guide your arms in front of your chest and cross your right elbow over your left and loop your forearms around each other. The breath flows calmly as you lower both shoulders back. Stay alert for several breaths in the stretch. Then release your arms from each other and repeat the stretch with your left elbow crossed over your right.
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