{"id":1039,"date":"2013-09-08T15:57:01","date_gmt":"2013-09-08T15:57:01","guid":{"rendered":"https:\/\/www.pilateswithpriya.co.uk\/?p=1039"},"modified":"2013-09-08T15:57:01","modified_gmt":"2013-09-08T15:57:01","slug":"stabilise-those-shoulders","status":"publish","type":"post","link":"https:\/\/www.pilateswithpriya.co.uk\/?p=1039","title":{"rendered":"Stabilise those Shoulders"},"content":{"rendered":"<p>Often in classes I come across people with tight shoulders, shoulder pain or can just see shoulders rising up towards people&#8217;s ears. It&#8217;s amazing how easy it is to start tensing in the shoulder region, I should know as I do it myself if I am not conscious enough. So I am often heard saying phrases like &#8220;Relax your shoulder&#8221; or &#8220;Draw those shoulder blades down in your back&#8221;. In actual fact the correct terminology is to &#8220;stabilise your scapulae&#8221;. Your Scapulae are the wing-like bones on your upper back, commonly called your shoulder blades. Stabilizing your scapulae is as important as contracting your abs during every exercise. This will help you avoid strain through your neck and upper shoulders.<\/p>\n<p>When our scapula ride up or wing out to the sides, the shoulder area is less stable. Similarly, if you draw\/squeeze the scapula together on the back this too is a less stable position than when the scapula are flat on the back with the shoulders drawn down in our favoured neutral position.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2013\/09\/scapula.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1041\" alt=\"scapula\" src=\"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2013\/09\/scapula.jpg?resize=191%2C197&#038;ssl=1\" width=\"191\" height=\"197\" \/><\/a><\/p>\n<p>To find this shoulder position think about dropping the shoulders away from the ears and allowing the shoulder blades to slide down in your back. I like to think about them being down down towards the back pockets of your jeans. In fact this analogy has really help one of my ladies who suffered very badly from hunched shoulders, so hunches that she used to walk looking down at the floor. After learning where her scapulae should be \u00a0her whole posture has changed! Amazing.<\/p>\n<p>It can be easy to start with the shoulder in this stable position but harder to keep them there when doing mat based Pilates. If you know you have a tendency to lose this position and tense up, then keep bringing your attention back to your shoulders. Have you tensed up? Think about not doing the move with your shoulders and neck but switching on your core more. It may also be that you need to decrease your range of motion in order to get the correct technique established first.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Often in classes I come across people with tight shoulders, shoulder pain or can just see shoulders rising up towards &hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4,5,6],"tags":[326,127,175,327,153,118,223,324,323,325,321,320,322],"class_list":["post-1039","post","type-post","status-publish","format-standard","hentry","category-back-pain-2","category-classes","category-exercises","tag-pilates-bittene","tag-pilates-dvd","tag-pilates-hampshire","tag-pilates-priya-tew","tag-pilates-southampton","tag-pilates-with-priya","tag-priya-tew","tag-scapulae-stabilisation","tag-scapulae-stability","tag-shoulder-pain-pilates","tag-shoulder-pilates","tag-shoulder-stability-pilates","tag-stabilise-shoulders"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3FIsx-gL","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":1509,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1509","url_meta":{"origin":1039,"position":0},"title":"Rotator Cuff Injuries","author":"Priya Tew","date":"15 April, 2015","format":false,"excerpt":"Do you get pain when you lift your arm to the side?\u00a0\u00a0Or pain when rotating the arm so the palm faces to the ceiling? How about pain when taking the arm behind your back. If so you may have a rotator cuff issue. The great news is Pilates can help\u2026","rel":"","context":"In &quot;Alignment&quot;","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"Pilates with Priya: Dumb Waiter Start","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2015\/04\/DSC_4374-300x198.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1949,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1949","url_meta":{"origin":1039,"position":1},"title":"Rounded shoulders and how to help them","author":"Priya Tew","date":"1 June, 2016","format":false,"excerpt":"Take a look at people around you, especially if they are sitting. See any rounded shoulders? I guarantee that once you start looking you will find more and more people that fall into this camp. Sitting at a desk, slouching on the sofa, carrying heavy bags on your back, leaning\u2026","rel":"","context":"In &quot;Alignment&quot;","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"Uppercrossed-syndrome","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/06\/Uppercrossed-300x239-300x239.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1227,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1227","url_meta":{"origin":1039,"position":2},"title":"Foam Roller Exercises to release tension in neck and shoulders.","author":"Priya Tew","date":"12 May, 2014","format":false,"excerpt":"I literally love rollers. They are so good for core workouts but also great for muscle and fascia release. If you don't have one in your house you really need one. If you sit for hours at a desk or feed and carry a baby then spend time hunched over\u2026","rel":"","context":"In &quot;Exercises&quot;","block_context":{"text":"Exercises","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=6"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/05\/DSC_2043.jpg?fit=1200%2C795&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/05\/DSC_2043.jpg?fit=1200%2C795&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/05\/DSC_2043.jpg?fit=1200%2C795&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/05\/DSC_2043.jpg?fit=1200%2C795&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/05\/DSC_2043.jpg?fit=1200%2C795&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":931,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=931","url_meta":{"origin":1039,"position":3},"title":"Roller Addiction. Why Rollers are the Bees Knees.","author":"Priya Tew","date":"21 June, 2013","format":false,"excerpt":"It's official. I have a roller addiction. There I've said it! Fortunately some of those in my classes seem to have a similar roller love. \u00a0So why do I love them so? Here's a little run down on how a roller can make Pilates even better: 1. 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Computers, laptops, smart phones, we all use them\u2026","rel":"","context":"In &quot;Alignment&quot;","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/hm6ogpiiIRE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1698,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1698","url_meta":{"origin":1039,"position":5},"title":"What your shoulders are telling you","author":"Priya Tew","date":"4 October, 2015","format":false,"excerpt":"Shoulders. Officially one of my picky points. Why? Well firstly because I know what it is like to feel you are carrying the weight of the world on your shoulders and secondly because it such an easy thing to spot. Sitting in a meeting today I could see that 90%\u2026","rel":"","context":"In &quot;Alignment&quot;","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/Y53CIM-gIIE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1039","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1039"}],"version-history":[{"count":2,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1039\/revisions"}],"predecessor-version":[{"id":1042,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1039\/revisions\/1042"}],"wp:attachment":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1039"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1039"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}