Pilates for Shoulder Pain: How the Serratus Anterior Improves Posture and Relieves Tight Shoulders
Can you tell this muscle has a special place in my heart? So much can be achieved by simply acknowledging—and then using—this amazing muscle in your Pilates practice.
Geeky anatomy portion:
I have to revisit the massive importance of the TA (transverse abdominis). This deep core muscle wraps around your torso, attaching at the spine like a supportive corset. When activated correctly, it magnifies the effectiveness of every muscle connected to it—making it essential for core strength, posture, and spinal stability.
The serratus anterior, on the other hand, wraps under your arms and helps your arms truly connect to your back and rib cage. When the serratus is doing its job, it pulls the work away from the pushy salesperson—the upper trapezius—which tends to get overworked and achy when it’s recruited for everything. Overuse of the upper traps is one of the most common causes of tight shoulders and neck pain.
End of anatomy geek-out.
In this exercise, your only job is to focus on keeping your armpit muscles (the serratus anterior) gently down as you move your arms. Think of smuggling marbles in your armpits. The goal is to move out of your upper shoulders and allow other muscles to help—especially if you live with chronically tight shoulders that creep up into your neck and head.
Here’s the truth: you can’t stop using a muscle—you can only encourage the opposite muscles to help share the load. So take some work away from the pushy salesperson and let the serratus pull down and stabilize.
This beginning Pilates movement is a wonderful at-home exercise you can do with minimal equipment—and it’s free. Practicing Pilates exercises like this can help improve posture, reduce shoulder tension, build functional strength, and increase body awareness.
Whether your goals include increased strength, improved flexibility, weight loss, or simply feeling better in your body, Pilates works best when it’s something you enjoy—something that feels supportive, empowering, and sustainable.
https://www.youtube.com/watch?v=_9xfQoIp7Yo
At Kelp Pilates, we teach Pilates in a way that supports real bodies—reducing shoulder tension, improving posture, and building strength that feels good. If you’re looking for Pilates in Bonsall or North County San Diego that prioritizes joyful, intelligent movement, this exercise is a great place to start.
