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Shoulder Exercises To Correct Rounded Shoulders And Forward Head Posture

Shoulder extension exercises are the best exercises to fix rounded shoulders
It is known that shoulder extension exercises can correct rounded shoulders and fix shoulder posture and forward head posture.

Shoulder extension is the movement of your arms from the sides of your body to the back.

#1 Shoulder Exercises Fix Rounded Shoulders Posture

95% of the population spend their time with hunched shoulders over a computer or their phones for the better part of the day, which is one of rounded shoulders causes. In March, we focus on shoulder exercises for forward head posture and rounded shoulders to correct bad posture. Shoulder extension exercises are the best posture corrector for rounded shoulder and forward head posture.

Over time, long hours in a rounded shoulders or forward flexed shoulder position leads to a kyphotic posture, which brings about issues such as:

If left untreated, this bad shoulder posture of rounded shoulders and forward head may eventually become permanent leading to chronic neck and shoulder aches and pains due to long term tightness and stiffness of the neck and shoulder area.

Shoulder exercises fix rounded shoulders posture and comes in handy to help open up the tight chest muscles while strengthening the weaker muscles of the back.

#2 Shoulder Exercises Increase Mobility Of Shoulder Joints

Shoulder extension exercises increases the mobility and flexibility of the shoulder joint, which decreases the risk of shoulder or neck injuries, as well as stiffness on the back and shoulders. It is important to do shoulder stretches regularly to ensure the range of movement is not affected. Limited range of movement puts stress on the shoulder joint and may cause injuries easily. The same shoulder exercises to correct rounded shoulders can also increase the mobility of your shoulder joint.

#3 Shoulder Extension Exercises Toned Your Triceps & Lats

Besides helping to correct shoulder posture and reduce rounded shoulder posture, shoulder exercises also tone your triceps and latissimus dorsi muscles - say bye to bat-wings arms and bra bulge!

After knowing the benefits of shoulder exercises, let us look at the anatomy of the shoulder exercises. Understanding the anatomy of shoulder exercises and shoulder stretches help you to target the muscles better and have a more effective workout.

What muscles are involved in a Shoulder Extension?

The primary muscles used in a Shoulder Extension are: Latissimus Dorsi (Lats)Triceps, Lower Trapezius, Posterior Deltoids and Rhomboids.

To reduce the painful and uncomfortable symptoms of rounded shoulders and forward head posture, our aim is to strengthen the shoulder extensors listed above, and lengthen the front muscles such as the pecs and biceps.

SHOULDER EXERCISES (SHOULDER STRETCHES) TO FIX ROUNDED SHOULDERS AND REDUCE SHOULDERS PAIN 

A basic strengthening shoulder stretch you can do daily at home is a bilateral shoulder extension.

To further strengthen the shoulder extensors against gravity, try the superman. Superman is one of the most effective shoulder exercises to correct rounded shoulders.

As you get stronger, progress to a reverse plank to challenge the strength of your posterior deltoids while opening up the chest:

Simply take 5 mins a day to do the first 2 shoulder exercises / shoulder stretches daily (6-8 reps) to improve shoulder flexibility and strength in the shoulder extensors, and eventually build a better posture!

You may choose to add the third shoudler exercise if you have more time, or whenever you are comfortable to increase the difficulty of the shoulder exercise.

Here are some tips to ace this month's shoulder extension flow in class:

  1. Widen space across collarbone during shoulder extension
  2. Chin away from the chest
  3. Gently squeeze shoulders down and back as you extend the shoulders

If you want to improve your rounded shoulders and forward head posture or tone up your triceps and lats, our Instructors can help you to accelerate your recovery and performance by using Pilates Reformer machines.
Give us a call/whatsapp us to book your next Pilates Reformer Flow Class! See you soon!
Find out about the Flow Challenge and how you can get FREE CLASSES every month!

PRACTISE PILATES MAT SHOULDER EXERCISES AT HOME!

STRETCH DAILY WITH OUR MAT PILATES SHOULDER EXERCISES PART 1

Do each of the shoulder exercises 8 - 10 times for each side. It will take you 5 - 8 minutes. You should do it on the floor with the support of a Yoga/Pilates mat or a soft towel on a carpeted floor. These shoulder exercises should not be performed on the bed! You can do these shoulder exercises first thing in the morning to increase flexibility of your shoulder joint or at the end of the day to stretch out those tired muscles.

If you want to improve your rounded shoulders and forward head posture or tone up your triceps and lats, our Instructors can help you to accelerate your recovery and performance by using Pilates Reformer machines.

Give us a call/whatsapp us to book your next Pilates Reformer Flow Class! See you soon!
Find out about the Flow Challenge and how you can get FREE CLASSES every month!


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Shoulder tension is a big issue for us as we are perpetually looking down on screens. The unconscientious use of upper shoulder muscles and disengagement of the mid and low back muscles often results in tightness, stiffness and pain. There's even a modern term for this bad posture - text necks!

The easiest way to reduce shoulder tension is to learn to relax those upper trapezius muscles. Also, we have to strengthen our latissimus dorsi and lower-mid upper trapezius. The 10 minutes online Pilates class will stretch your pectorals (chest muscles) and increase your shoulder mobility to reduce neck tension, shoulder pain and shoulder stiffness.

All workouts in the 10 Minutes to Your Best Body Workout - 14 Day Quarantine Workout – Singapore Pilates Edition are suitable for all genders, young, seniors, and even those going through rehabilitation for frozen shoulders. I've created these 10 minutes classes - Singapore Pilates Edition to cater to the local population. I will work out with you in real-time, 1 minute per exercise, no repeated exercises and no equipment required. 


This 10 minutes Pilates class is real-time so it feels like you are in a Singapore Pilates class with me cueing corrections and modifications as we go along to ensure you are always engaging the right muscles for an effective workout.

Repeat the Shoulder Stretches video at least twice a day – ideally once at the start of the day and another round before dinner. This is a self-regulated Pilates class – meaning you can do faster or slower than me but try to keep to sustain the 1 minute per Pilates exercise. I would also recommend you to start with Day 1 to Day 6 into your daily routine to keep you moving throughout the day. If you are doing from Day 1, you can focus on just one round for each day.

 

Pilates With Me In Real Time - Be Stronger & More Flexible in 14 Days!

 

Workout with me together in real-time, no repeated exercises and no equipment required. This real-time workout allows me to cue corrections and modifications as we go along to ensure you are always engaging the right muscles for an effective workout.

 

Day 1 - Full Body Stretch

Day 2 - Shoulder Stretches

Day 3 - No Back Pain

Day 4 - Loosen Those Hips

Day 5 - Lean Legs

Day 6 - Tight Abs

Day 7 - Standing Core

Day 8 - Strong Back

Day 9 - Even Out Scoliosis

Day 10 - Cardio Pilates

Day 11 - Coordination

Day 12 - Strong Arms

Day 13 - Butt Lift & Tone

Day 14 - Balance & Core

 

 

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