12 Minute Pilates for Neck & Shoulder Tension | Mobility & Activation

Release tension and improve mobility with this 12-minute Pilates session for the neck, shoulders and upper back. This gentle routine combines stretching, shoulder mobility and controlled strengthening to help you move with greater ease. This 12 Minute Pilates for Neck & Shoulder Tension session focuses on several areas that can become stiff or tense from prolonged sitting, desk work or everyday activities. We'll begin by gently stretching the back of the neck and opening the front of the chest before moving into thoracic extension and shoulder joint mobility. The second part of the session focuses on scapular control — learning to retract and stabilise the shoulder blades while activating the muscles around the shoulder blades. We'll combine this with chest stretching and spinal extension to encourage better movement through the upper back and shoulders. In this 12-minute Pilates session: • Neck stretching and mobility • Chest opening • Thoracic extension • Shoulder joint mobility • Shoulder blade / scapular control • Upper-back mobility • Chest stretching • Spinal extension • Gentle Pilates movement This is a useful short session if your neck and shoulders feel stiff or tense, or if you spend a lot of time sitting at a desk, working at a computer or looking down at a screen. What you'll need: A Pilates mat and enough space to move comfortably. No equipment is required. Move slowly and stay within a comfortable range. You don't need to force a stretch to create change — focus on breathing, control and allowing the movement to gradually develop. I hope you enjoy this 12-minute Pilates session! Andria xx *Background image by Andrew Ridley on Unsplash About Andria I'm Andria, a BASI-qualified Comprehensive Pilates Instructor with more than 20 years of teaching experience. I combine my knowledge of anatomy, movement and Pilates with a creative approach to create sessions that are functional, educational and accessible. I previously owned two successful Pilates studios and now teach online, making Pilates accessible to people wherever they are in the world. Subscribe for Pilates workouts, movement education, mobility, strength and practical guidance to help you understand your body and move better. Disclaimer Always consult with your physician to obtain medical clearance before starting a new fitness or movement programme. Take responsibility for your own wellbeing and follow all safety instructions specific to online exercise classes. Make sure your exercise environment is safe and hazard-free. Modify or stop any movement if you experience pain, discomfort, dizziness or anything that does not feel right for you. There is a possibility of injury when participating in any exercise or exercise programme. By choosing to participate, you do so voluntarily and at your own risk and assume responsibility for any injury or loss that may occur. Andria in Action Pilates and YouTube are not responsible for injuries resulting from participation in this class. #pilates #pilatesworkout #neckpainrelief