Pilates exercises explained

Shoulder Girdle Placement

"Shoulder Girdle Placement" is composed of the following Pilates exercises:
"Elevation Depression", "Scapula isolation" (also called protraction-retraction) and "Arm Circles".

These 3 exercises organize the shoulder girdle so that it is optimally aligned for the following exercises.

It also relieves neck tension and connects the shoulder girdle to the pelvis through the core muscles.

Exercise description

1. exercise elevation depression
With the inhalation we let the shoulder blades slide towards the ears (elevation), with the exhalation back towards the pelvis (depression). During the depression, we also press the palms of our hands lightly into the mat to activate the posterior chain of the back muscles (latissimus dorsi). Repeat the exercise 4 to 6 times.

2nd exercise scapula isolation (also called protraction-retraction)
Now with the inhalation press the shoulder blades into the mat and release with the exhalation (retraction). Breathing can be alternated during this exercise.Repeat the exercise 4 to 6 times.

3. exercise arm circles
This exercise can also be done - if there are no problems in the shoulder joint - with stretched arms.

With the inhalation we lift the arms from the floor to the ceiling, with the exhalation the arms are brought back to ear level and further over a circular motion just above the floor again parallel to the body. Repeat 3 to 4 times and then change direction.

Bring your arms up to the ceiling with the inhale. And lower them back to the floor with the exhale. Repeat this several times.

Pro Tip From Maria

Specifically, the muscles between the shoulder blades are often very weakened, causing the shoulder blades to drift apart and creating a hunched back.

Tension pain spreads because you unconsciously like to pull your shoulders to your ears.

Therefore, it is recommended to include this sequence of exercises several times in everyday life, so that tensions can be released and the shoulder blades are brought into a good position.

Video with the brief explanation of the Pilates exercise Shoulder Girdle Placement

Assistance

How can you support the training success?

1st exercise Elevation Depression:
Movement is made too big - this causes the shoulder blades to lift off the mat and the collarbones to pull towards the ceiling.
The head and pelvis move with it.

2nd exercise scapula isolation:
Neck and chest move with it.
Clavicles collapse as shoulder blades are raised, the cervical spine hyperextends, and the gaze goes backward.

3rd exercise Arm Circles:
Shoulder blades do not move with.
When the stretched arms are brought back, the front rib arch lifts. The connection between the ribcage and the pelvis is lost.
Head moves with.