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Pilates upper limb alignment method
Author
- Lumen
Category
- Pilates
This is a guide to achieving upper body alignment (integration of head, neck, shoulders, and arms) in Pilates. Follow along step-by-step with image cues to awaken your senses.
1. Head & Neck Alignment
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Gently lift the indented area in the center of both collarbones towards the ceiling.
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Imagine pushing the protruding root of the neck (7th cervical vertebra) deep into the spine.
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Do not artificially pull your chin in; instead, lengthen the crown of your head as if your ears are stretching upward.
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Imagine a candle lit on top of your head, and keep the wick straight so it does not go out, resting your head on your spine.
2. Chest and Shoulder Alignment
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When the neck is properly positioned on the spine, it expands the closed chest and opens wide so that both clavicles lengthen to the left and right.
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"Imagine a heavy sandbag placed in the upper part of your shoulder (supraspinatus)." Due to the weight of the sand, allow your shoulder to naturally move away from your ear and comfortably sink to the floor.
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"The humeral head (arm bone) is fitted snugly into the correct position to ensure harmony, preventing it from being pushed forward into the shoulder joint socket." This prevents impingement of the shoulder joint.
3. Scapular Stability
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"Apply force to the muscles under the armpits (serratus anterior) and pull downward, pressing the shoulder blades against the back so they slide flat against the ribs without lifting."
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Tie the edge of the shoulder blade tightly towards the opposite pelvis (back pocket), drawing a X shape, and pull it down.
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"Create ample space between your shoulders and ears, and prepare for the movement while maintaining your widest possible shoulders."
4. Connecting Arm Rhythm and Breathing (Arm Rhythm & Breathing)
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When you inhale through your nose, feel your shoulder blades rise slightly and your arms naturally rotate inward.
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Now, exhale through your mouth and pull your armpits down. Do not bend your elbows; instead, follow the rhythm so that your shoulder blades drop and your entire arm gently opens (externally rotates).
💡 Additional tips for instructors:
Upper limb alignment is not simply about forcefully squeezing a single muscle. Allow energy to flow smoothly with minimal effort (20% of the force). Through step-by-step cues like the above, when the head, torso, and arms are integrated like a single organic chain, you can create the most qualitative and elegant movements without unnecessary tension.
Upper limb alignment is not simply about forcefully squeezing a single muscle. Allow energy to flow smoothly with minimal effort (20% of the force). Through step-by-step cues like the above, when the head, torso, and arms are integrated like a single organic chain, you can create the most qualitative and elegant movements without unnecessary tension.