Shoulder Pain and Pilates: What You Can Do About It

Shoulders can be tricky. They’re incredibly mobile, but that also means they’re prone to strain, stiffness, and instability. Many people arrive at Pilates with tight, painful, or weak shoulders – and it’s nothing to be ashamed of.

Here are the most common reasons people struggle with their shoulders:

• Rotator cuff injuries

• Frozen shoulder (stiff and painful with reduced movement)

• Impingement syndrome (pinching of soft tissue)

• Osteoarthritis

• Bursitis (inflammation of a fluid sac)

• Shoulder instability or hypermobility

Why Does It Happen?

Often, shoulder issues are linked to posture – sitting at a desk, lifting heavy shopping, or carrying children. It’s also common to see shoulder problems in women over 50, especially if you’re going through hormonal changes.

How Pilates Can Help

The key with shoulder problems is control, awareness, and support from the right muscles. Here’s how Pilates can make a difference:

✅ Do:

• Posture work to align your upper back and shoulders

• Small arm movements in pain-free ranges

• Scapular control (gentle shoulder blade movements)

• Thoracic spine mobility (mid-back)

• Breath-led movement to reduce tension

❌ Avoid:

• Heavy resistance or weights (unless you’re cleared)

• Overhead arm lifts in long holds or fast movements

• Planks or push-ups if your shoulder is flaring up

• Jerky or uncontrolled arm circles

• End-range stretches that make you wince

Always work within a range that feels comfortable. You should never have to “push through” shoulder pain in Pilates.

If your shoulder pain is new or getting worse, check in with a physio or GP first. Once you’ve got the go-ahead, Pilates can be a brilliant way to rebuild your strength and movement.

Contact us for details of the Pilates, Gentle Pilates face-to-face classes in Oxfordshire or online classes to do live or on demand.