If you've ever tried Pilates, you will know that maintaining good form is essential for getting the most out of your workout. That's why it's a good idea to start Pilates in a studio, where a teacher can correct your form.
Lottie Anderson, founder of Pilates studio Bondi Rise, has taught hundreds of Pilates students over the years and says there's one mistake beginners make when it comes to form.
"People often hunch their shoulders during Pilates," Anderson says. "This happens particularly when they're feeling their muscles burning, but it's also common for those who are used to sitting and hunching over their laptops."
Hunching can not only lead to postural issues and shoulder tension, but can even make your workout less effective.
"In positions such as a four-point kneel, as soon as you hunch your shoulders you put your weight into your hands, which means you're not working the right muscles and your shoulders and wrists are taking the brunt of your body weight," says Anderson.
If you experience neck discomfort during core exercises like sit-ups, your shoulder position might be to blame. "If you feel abs exercises in your neck, this could also be because you're curling your shoulders," says Anderson.
How to fix your shoulder alignment during Pilates
If you find yourself regularly hunching your shoulders in daily life—whether you're sitting, walking or exercising—it's probably because it's an area where we commonly hold stress.
To correct your form, Anderson advises to actively think about your shoulder alignment. "The cue I find works best is shoulders down and back," she says.
This involves rolling your shoulders back and standing tall, creating more space between your shoulders and ears, and moving your shoulders away from your chest.
Anderson says this is something to keep reminding yourself of throughout a Pilates workout, not just at the start. "It's important to recorrect your posture consistently," says Anderson.
This simple adjustment can make a noticeable difference to your Pilates workouts. If you fancy putting this tip into practice, give this Pilates for beginners routine a go.
