Hi everyone! Thanks for watching. 🙏 For improving your posture and to help get rid of neck & shoulder pain, try the 7 Day Back Care Challenge on www.kalmpilates.com. It works great for neck (cervical spine) and shoulders too! 😊 If you have any questions, feel free to put them here in the comments. I'm here to help! 💖
Since lockdown, I have been doing this 3 - 5 times a week and the difference is amazing. My shoulders feel strong and relaxed...even at the most stressful of times! I have also lost 3 stone since the beginning of the year and I am convinced that this, along with other gentle Pilates & walks that I have been doing daily, have been a huge contributory factor to my success. Love it and look forward to it every day 😊😊
Oh Maggie, well done you! I'm really proud of you, although we haven't officially met. :)) Sometimes, one positive change has a ripple effect... You tackle one problem and suddenly it opens the door to making more changes as it all feels rather doable. Amazing!! I will see you on the mat... :) Feel free to keep me up to date with your progress. ❤️ xSarah.
@@KalmPilatesChannel I feel as if I know you as I talk to you when I'm doing the session and always say thank you at the end. This short session is perfect for me before I start work in the weekday mornings and at the weekends before I start my list of tasks 😊 X
This has been working wonders for me. I am recovering from having Chronic Cervical Instability, the ligaments were wore down but that issue was resolved, then I noticed my muscles were really tight and pulling on my vertebrae causing tension headaches and brain fog, which were the same symptoms that the instability was causing. I started doing this video consistently about a month and a half ago and it has relieved a lot of pain as well as restoring mental clarity. Thank you for posting this. Praise God!!🙏🏼
Gosh, I love being able to help people like yourself so thank you for sharing this! And well done for being so consistent - little and often does get the best results! xx
I‘ve literally tried all youtube workouts & advises on youtube for neck & shoulders and this really is the best! Thank you for relieving the pain everytime I do this video. I’m grateful forever! Just seen my comment from 2 years ago, I keep coming back everytime I feel my neck & shoulders. Thank you!
Hi Lexi! That's so lovely to hear - I've had a tough last 5/6 months recovering from a lung illness, but I'm getting back to teaching and filming in September... I cannot wait! xx
This really helped my neck and shoulder pain while I have been stuck in quarantine!! Thank you so much for creating these videos, they have been a lifesaver!!xx
Thank you so much for these exercises! I am new to Pilates and often feel uncomfortable around the neck and shoulders. This will now be part of my exercise routine!
That's so lovely to hear, Joel! I too carried my stress in my shoulders for a long time, but with regular stretching and repositioning of the shoulders, the tension will disappear. Good luck! xx
I'm so glad I found your video .I tried yoga for 5 months and it didn't do anything for me .My shoulders are very tight and I think pilates will help me more than yoga .
Hi Jane! Yoga is great but it's not as technical as Pilates - for injury recovery, I would always recommend Pilates. Glad you're reaping the benefits from trying Pilates! xx
Really love it so much. I have my neck and shoulder pain after doing my workout for this few months and this exercises help me to release the tension in my neck and shoulder
Thanks a lot! Loving it, so relieving for the neck and shoulder stress release. I am doing everyday and half way during the session I start feeling relief :)
Thank you! This is just the best video against neck & shoulder pain & tenseness. I have issues for years now & tried all kinds of videos here - but nothing helped like yours. As you say: stretching alone is not enough & this strengthening really releases the tenseness & prevents pain. Thank you, thank you, thank you!
My husband has been suffering with neck pain and headaches for some time. He's not normally keen on Pilates/yoga excercises but loved your workout as it was challenging. Thank you for the video.
Pleasure! Please tell him 1/3 of people in my classes are men - and yes, they definitely find it challenging... it's different to what they are used to and it engages muscles they don't normally train. xx
Haha - I know! Pilates LOOKS easy, but it's indeed very hard... especially if you do it right. However, it's about seeing it as a challenge. Hope to see you on the mat again soon! :)
Thank you so much for this session, I've been missing my usual Pilates class so much over lockdown, and my shoulders and neck are always where my tension manifests itself first! I've done your workout 3 times now and it has already made such a positive difference.
oh that's great, Wendy! You can just keep going with the online videos... and then you're ready to go when your regular Pilates class opens up again. xx
Thank you so much for this! Have been doing this routine every evening for 2 weeks now and I havent had any back or shoulder pain since, saw a huge improvement in pain immediately on the first day! I've also seen a huge improvement in my arm and shoulder strength and general resilience. While I have a very good core I can not even closely get the downward dog yet though... I'm so stiff I can't even sit in a 90 degree position... people tell me to do yoga but even the lightest yoga is so painful I just can't force myself to keep at it. Pilates is my concession and I love it!
I'm so pleased to hear this routine has made such a difference to your back and shoulders! Pilates really is medicine through movement... it can be so effective. I hope you continue to improve. Stay in touch - I love to hear how you get on (that's the teacher in me - I just love it!!). xx
Thank you so much for this workout! You have helped keep me stable during this crazy stay-at -home time of COVID! Your workouts have helped my core strength, back pain, and neck pain so much!
I have very sore shoulders nad this is helping thanks. The side plank is to difficult for my wrist strength at the moment though. Ill keep working on it
Amazing videos, your instruction is well thought out and has helped me be able to complete the exercises correctly! I hope you'll make more soon, many thanks :)
I am using this video amongst others to strengthen my neck and shoulders after being diagnosed with cervical spondylosis. I really like it and feel it’s going to help me strengthen those areas. If you have any specific neck strengthening videos please could you send me the link and thank you 😊
Hi Kate - thanks for the tip; I'm currently building a studio so that it's easier for me to film and teach so I will do a video once my studio is finished... Keep up the good work - little and often gets the best results! xx
This workout was amazing and effective!! I had a cervicogenic headache since yesterday and this shouler strengthening exercise made it go away about halfway in. I'm amazed. New subscriber here! Thank you so much
I'm so pleased it helped you! I will be back with more videos in 2025, so I will be posting more, you may just have to wait a bit... :))) Thank you so much for the feedback! xx
Thank you for this well composed session. It definitely worked after the first time already, I'll be continuing doing three times a week as you suggest to see the further improvements.
Just recently I have been suffering from right side neck/shoulder pain...Thanks for these exercises...start trying them today and will let you know if these exercises have reduced my pain...
Sorry to hear you are suffering from neck and shoulder pain... - I hope the Pilates / stretch routine will work well for you. Can't wait to hear how you are getting on... good luck! x
Hi Benjamin, Thanks for your question! You can do 2 things: 1. You can make fists with your hands and do a press-up on your fists. This keeps the wrist aligned with your forearm and people with wrist issues tend to prefer this. If you need extra padding, make sure to put two mats on top of each other so you don't feel the floor to much when you're on your knuckles 2. It can also help to have your arms slightly forward, so not at shoulder height, but in front of you (while keeping them wide). This is to reduce the sharp angle on your wrist, so rather than making it a 90 degree angle between wrist and forearms, you're making the angle bigger - let's say to a 120 degree angle. This reduces the pressure too. Have a go and see what works best for you! Kind regards, Sarah.
@@KalmPilatesChannel Hey! Thanks so much for the reply. I actually can't make a fist with my hands right now. Any further suggestions or accommodation I could try?
Hi Benjamin, did you try the suggestion of putting your arms more forward to reduce the pressure on the wrists? If you can't do that either, I would actually just hold a static plank on the elbows as an alternative exercise... If your wrists don't like any of the adaptations, it's better to replace your press-up with a plank. xSarah.
Hi Emily! Your body will tell you... if you feel sharp pain in your lower back while doing this routine, then it may be best that you do my 15 min Pilates Workout for Back Pain instead. However, if your back doesn't give you any signs of discomfort DURING the workout, you can absolutely do this routine. x Sarah.
That's the spirit! :) Don't forget you can also try the 7 Day Core Strength Challenge which also has shoulder strengtheners and stretches as part of the routines... You can find out more on kalmpilates.com/sign-up/
Yes absolutely! The power of Pilates really starts to become obvious when you do it little and often. Daily is amazing! In general, I'd say that doing 3 x 30min a week is all it takes to get a strong, toned body that is mobile and flexible too. However, if you are trying to reverse aches and pains quickly, then doing a tailored Pilates routine daily is great. Just be consistent and results will follow 🙏🙏😀
This was a challenge for me and I'm pretty active. I really enjoyed the blood flow I got in my shoulders from the exercises, it feels amazing and it's a rush. Is this a dopamine heavy/head rush workout? I read some yoga guru turned cult leader did really dopamine heavy yoga.
Ah, what you've experienced is a release of held up tension in your shoulders and upper spine! It does feel amazing to release this. 👍My best guess here is that you store your stress in your shoulders (which is quite common) and/or you do a lot of weight training which has rounded your shoulders slightly forward. That's possibly also why you found this workout a challenge, because there is some tightness in the area that we targeted. I also think that working around the shoulders, must affect the vagus nerve too, so that could be contributing to the relaxing effect. It's a total legal high - enjoy! :))
Oh that's a good question! I qualified in 2010 - but before then, I was already teaching classes, just not Pilates yet. Once I tried Pilates, I just got the Pilates bug... and that's now the main thing I teach. I love it! 💓
Hi , very good exercise 👍🏼 it’s helped me a lot but there is a gap in my routine so my neck and shoulder hurts again. How long do I need to do this to get stability ?
Hi Aisha - Ah yes, it's really common that if you have a reoccurring injury or pain, Pilates can help to take the pain away, which is of course great! However, it's also true that it will take time for the CAUSE of the injury / pain to be corrected... so for instance, if it's stress-related or posture related, it takes the body a bit of time to relearn how to relax and rebalance the muscles in the shoulder and neck. I would advise doing the Pilates workout 3x times a week for 6 to 8 weeks and see how you feel. Also, you'll find that your body awareness will increase and this helps with releasing tight areas throughout the day... I used to have very tight and slightly rounded shoulders, but with regular Pilates this has completely changed! If you want a bit of variety, please come and try out the 7 Day Challenge for Core Strength - it is also suitable for your neck and shoulders. For a bit more info on this, please have a look here: kalmpilates.com/sign-up/ Have a lovely rest of the day! xSarah.
Hi, I really enjoy your vids, they really help with strength and posture, but just one question...I always get cramp in my back when i do the shoulder circles lying on my back, could that indicate the root cause of my lower back pain?
Hi Nora! Oh well, that's interesting, right? You're absolutely thinking about it in the right way - it may not be the root cause, but it's definitely an indicator that that particular movement is something your body finds very difficult. Don't avoid this movement, but could you make the range of movement a bit smaller so that it doesn't go into spasm? Could you try for me and let me know if this avoids the muscle going into spasm? It could be that if we can mobilise this muscle without going into pain, we can open it up slowly so that over time the spasm doesn't occur... Let me know how it goes! xSarah.
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Liked this very much but I have artrose in my wrists and this is a problem!
Hi Melane! So, there are a few options if you feel the pain is too great in your wrists. First of all, when you are on hands and knees, please put your hands more forward (so NOT under the shoulders, but more forward towards the edge of the mat) as this reduces the angle on the wrists and reduces the pressure. Secondly, where possible, you can be on your elbows, rather than your wrists. In general, it's not bad to put pressure on your wrists as it increases bone density, however you need to listen to your body and if you feel the pain is building up, then yes, do any of the 2 options above or take a break, circle your wrists to take the pressure off and join again after a few breaths. xx
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@@KalmPilatesChannel, thanks for the tips: I will try them tomorrow!
@ I have a similar problem with my wrists. In some exercises I like to do a fist in stead of a flat hand, so that the wrist is actually straight and all the weight comes is the knuckles. It can be tiring and requires a bit more strength, so I usually switch between that and using the elbows. I can of course only speak for myself and don't know if this is a solution for everyone, but just thought I'd share :)
I always tell my students that first they have to listen to their bodies, and after that. listen to your teacher. Your body communicates really well and if some moves are too intense and give sharp pains, you should not push. So, I totally agree with you! Everyone is different so most people may be fine, but it doesn't matter - you have to listen to what your body is telling you. Ease off when you need to. 😀
Hi - just be aware of what your body is communicating... challenging is ok, pain is not ok. So, if you feel that the workout is causing too much pressure and pain, it may not be right for you at this point in time. I always say that your body has a clear voice - you just have to learn how to interpret the signals :) Wishing you a speedy recovery x
Ah I'm sorry to hear the exercises were not right for you - your underlying cause may just be a bit different and it may be an indication that there is something else going on. If you have the opportunity, please do consult a physio or GP who can help you figure out the root cause of your pain...
Hi everyone! Thanks for watching. 🙏 For improving your posture and to help get rid of neck & shoulder pain, try the 7 Day Back Care Challenge on www.kalmpilates.com. It works great for neck (cervical spine) and shoulders too! 😊 If you have any questions, feel free to put them here in the comments. I'm here to help! 💖
Since lockdown, I have been doing this 3 - 5 times a week and the difference is amazing. My shoulders feel strong and relaxed...even at the most stressful of times! I have also lost 3 stone since the beginning of the year and I am convinced that this, along with other gentle Pilates & walks that I have been doing daily, have been a huge contributory factor to my success. Love it and look forward to it every day 😊😊
Oh Maggie, well done you! I'm really proud of you, although we haven't officially met. :)) Sometimes, one positive change has a ripple effect... You tackle one problem and suddenly it opens the door to making more changes as it all feels rather doable. Amazing!! I will see you on the mat... :) Feel free to keep me up to date with your progress. ❤️ xSarah.
@@KalmPilatesChannel I feel as if I know you as I talk to you when I'm doing the session and always say thank you at the end. This short session is perfect for me before I start work in the weekday mornings and at the weekends before I start my list of tasks 😊 X
Oh that's so lovely - keep up the good work! Your comments have made my day 😉
This has been working wonders for me. I am recovering from having Chronic Cervical Instability, the ligaments were wore down but that issue was resolved, then I noticed my muscles were really tight and pulling on my vertebrae causing tension headaches and brain fog, which were the same symptoms that the instability was causing. I started doing this video consistently about a month and a half ago and it has relieved a lot of pain as well as restoring mental clarity. Thank you for posting this. Praise God!!🙏🏼
Gosh, I love being able to help people like yourself so thank you for sharing this! And well done for being so consistent - little and often does get the best results! xx
My cat particularly enjoyed watching this video. Even gave the phone screen a few baps 😄
Your cat has got great taste! He/she obviously likes the look of Pilates :))
I‘ve literally tried all youtube workouts & advises on youtube for neck & shoulders and this really is the best! Thank you for relieving the pain everytime I do this video. I’m grateful forever! Just seen my comment from 2 years ago, I keep coming back everytime I feel my neck & shoulders. Thank you!
Hi Feriha! Oh that is such great feedback. I'm glad I am able to help relieve your pain and make your life just that little bit better. :) xx
I love Sarah and this video. My neck and shoulders always feel great after doing this workout. I would love more Kalm Pilates videos.
Hi Lexi! That's so lovely to hear - I've had a tough last 5/6 months recovering from a lung illness, but I'm getting back to teaching and filming in September... I cannot wait! xx
This really helped my neck and shoulder pain while I have been stuck in quarantine!! Thank you so much for creating these videos, they have been a lifesaver!!xx
I'm so pleased it has helped you, Isabel! xx
It’s my first to do this but I already felt a great relief from my shoulder and neck pain and stiffness. Thank you very much for sharing.
This is helping me so much these last few weeks with all this working from home new life :P thank you!!
You're so welcome, Marta! xx
Thank you so much for these exercises! I am new to Pilates and often feel uncomfortable around the neck and shoulders. This will now be part of my exercise routine!
That's so lovely to hear, Joel! I too carried my stress in my shoulders for a long time, but with regular stretching and repositioning of the shoulders, the tension will disappear. Good luck! xx
I'm so glad I found your video .I tried yoga for 5 months and it didn't do anything for me .My shoulders are very tight and I think pilates will help me more than yoga .
Hi Jane! Yoga is great but it's not as technical as Pilates - for injury recovery, I would always recommend Pilates. Glad you're reaping the benefits from trying Pilates! xx
Exactly what I need!!! Tried so many different videos on UA-cam, only this video really helped!! Thank you sooo much !!!
Oh that's lovely to hear! Glad it helped! xx
I really enjoy this video and recommend it to my patients
Oh that's amazing! What is your profession, Anastasia? Gp / physio?
@@KalmPilatesChannel I'm a Chiropractor
Really love it so much. I have my neck and shoulder pain after doing my workout for this few months and this exercises help me to release the tension in my neck and shoulder
Hi Yongsen, that's lovely to hear! Let's get rid of your neck and shoulder pain, one workout at the time. xx
Thanks a lot! Loving it, so relieving for the neck and shoulder stress release. I am doing everyday and half way during the session I start feeling relief :)
That's such good news, Sadia! Glad it's working well for you xx
Thank you! This is just the best video against neck & shoulder pain & tenseness. I have issues for years now & tried all kinds of videos here - but nothing helped like yours. As you say: stretching alone is not enough & this strengthening really releases the tenseness & prevents pain. Thank you, thank you, thank you!
That's such kind feedback... Thank you xx
Fantastic for tension headaches, tight SCM/lavators/traps! Thank you!
Thank you - glad it's helping you!
My husband has been suffering with neck pain and headaches for some time. He's not normally keen on Pilates/yoga excercises but loved your workout as it was challenging. Thank you for the video.
Pleasure! Please tell him 1/3 of people in my classes are men - and yes, they definitely find it challenging... it's different to what they are used to and it engages muscles they don't normally train. xx
Thank you, great video. I'll defo watch more
Pleasure - hope you got some mobile shoulders and pain-free neck now 👍😀
Your exercises are so good. I feel so great afterwards. I thought this will be easy. Boy was I wrong
Haha - I know! Pilates LOOKS easy, but it's indeed very hard... especially if you do it right. However, it's about seeing it as a challenge. Hope to see you on the mat again soon! :)
Thank you so much for this session, I've been missing my usual Pilates class so much over lockdown, and my shoulders and neck are always where my tension manifests itself first! I've done your workout 3 times now and it has already made such a positive difference.
oh that's great, Wendy! You can just keep going with the online videos... and then you're ready to go when your regular Pilates class opens up again. xx
Thank you so much for this! Have been doing this routine every evening for 2 weeks now and I havent had any back or shoulder pain since, saw a huge improvement in pain immediately on the first day! I've also seen a huge improvement in my arm and shoulder strength and general resilience. While I have a very good core I can not even closely get the downward dog yet though... I'm so stiff I can't even sit in a 90 degree position... people tell me to do yoga but even the lightest yoga is so painful I just can't force myself to keep at it. Pilates is my concession and I love it!
I'm so pleased to hear this routine has made such a difference to your back and shoulders! Pilates really is medicine through movement... it can be so effective. I hope you continue to improve. Stay in touch - I love to hear how you get on (that's the teacher in me - I just love it!!). xx
This video is very helpful! Thank you! Easy to follow instructions!
You're welcome, Dixie! xx
Thank you so much for this workout! You have helped keep me stable during this crazy stay-at -home time of COVID! Your workouts have helped my core strength, back pain, and neck pain so much!
Hi Sandy - I'm so pleased I was able to help you... thank you for sharing - it means the world to me xx
Thank you, you're awesome! 💕 Just what I needed, sitting so much during the lockdown.
Oh thank you! Yes, lockdown is a challenge, isn't it? Glad I can help you keep you moving 💖
I love this exercise. Thank you and my neck thanks you.
You're so welcome, Melissa!
I have very sore shoulders nad this is helping thanks. The side plank is to difficult for my wrist strength at the moment though. Ill keep working on it
I loved your detailed explanations. Definitely improved my downward dog :) Thanks!
Great to hear! xx
Amazing videos, your instruction is well thought out and has helped me be able to complete the exercises correctly! I hope you'll make more soon, many thanks :)
Oh Julia - that's lovely feedback! I'm working on some more videos. I'll keep you tuned :-) x
I am using this video amongst others to strengthen my neck and shoulders after being diagnosed with cervical spondylosis. I really like it and feel it’s going to help me strengthen those areas. If you have any specific neck strengthening videos please could you send me the link and thank you 😊
Hi Kate - thanks for the tip; I'm currently building a studio so that it's easier for me to film and teach so I will do a video once my studio is finished... Keep up the good work - little and often gets the best results! xx
This workout was amazing and effective!! I had a cervicogenic headache since yesterday and this shouler strengthening exercise made it go away about halfway in. I'm amazed. New subscriber here! Thank you so much
I'm so pleased it helped you! I will be back with more videos in 2025, so I will be posting more, you may just have to wait a bit... :))) Thank you so much for the feedback! xx
@@KalmPilatesChannel Love the way you teach. WIll stay tuned!
Thank you for this well composed session. It definitely worked after the first time already, I'll be continuing doing three times a week as you suggest to see the further improvements.
Hi Alexandra - that's great! Keep going... it def works and you just need to give the muscles the chance to rebalance. ❤️
Best workout for neck and shoulder so far 🎉i feel so light after doing this 😊 thank you ❤
Hi Maham - I'm so glad it's giving you relief! If it feels great, then it's getting the results you need. Fab work! xx
Really helps my neck tension. Thank you
Great to hear! Thanks, Joanna x
Thank you, very nice exercises. My neck got much better.
That's great news! Glad I could help xx
Thank you. Very soothing for my general relaxation workout
That's so nice to hear - thank you xx
Just recently I have been suffering from right side neck/shoulder pain...Thanks for these exercises...start trying them today and will let you know if these exercises have reduced my pain...
Sorry to hear you are suffering from neck and shoulder pain... - I hope the Pilates / stretch routine will work well for you. Can't wait to hear how you are getting on... good luck! x
This session helped me a lot. Thanks.
You're very welcome Annamarie! x
Hello! I don't have the wrist mobility to get into the position @4:18. How can I adjust this?
Hi Benjamin,
Thanks for your question! You can do 2 things:
1. You can make fists with your hands and do a press-up on your fists. This keeps the wrist aligned with your forearm and people with wrist issues tend to prefer this. If you need extra padding, make sure to put two mats on top of each other so you don't feel the floor to much when you're on your knuckles
2. It can also help to have your arms slightly forward, so not at shoulder height, but in front of you (while keeping them wide). This is to reduce the sharp angle on your wrist, so rather than making it a 90 degree angle between wrist and forearms, you're making the angle bigger - let's say to a 120 degree angle. This reduces the pressure too.
Have a go and see what works best for you!
Kind regards,
Sarah.
@@KalmPilatesChannel Hey! Thanks so much for the reply. I actually can't make a fist with my hands right now. Any further suggestions or accommodation I could try?
Hi Benjamin, did you try the suggestion of putting your arms more forward to reduce the pressure on the wrists? If you can't do that either, I would actually just hold a static plank on the elbows as an alternative exercise... If your wrists don't like any of the adaptations, it's better to replace your press-up with a plank. xSarah.
Loving this! Thanks!
So glad!
Thank you for such an amazing workout for neck and shoulders!!!
Hi Yasmin - so lovely to hear that. Keep up the good work to open up those shoulders and neck :) xx
My sides was so achy after doing the planks, but I know it's doing a good job 👍👍
Haha - exactly! Your waist will thank you :)) x
Second day trying, will let you know how it goes, but thanks
Fab - hope you're feeling the benefits already xx
felt right.
Probably the shortest comment ever, but you kind of nailed it in two words... :))
Very nice 👍
Thanks, Hala!
very helpful ... it ok to do this if there is lower back pain?
Hi Emily! Your body will tell you... if you feel sharp pain in your lower back while doing this routine, then it may be best that you do my 15 min Pilates Workout for Back Pain instead. However, if your back doesn't give you any signs of discomfort DURING the workout, you can absolutely do this routine. x Sarah.
Pretty good. Going to rest and go one more time.
That's the spirit! :) Don't forget you can also try the 7 Day Core Strength Challenge which also has shoulder strengtheners and stretches as part of the routines... You can find out more on kalmpilates.com/sign-up/
Is it okay to do this everyday? Thanks for the video!
Yes absolutely! The power of Pilates really starts to become obvious when you do it little and often. Daily is amazing! In general, I'd say that doing 3 x 30min a week is all it takes to get a strong, toned body that is mobile and flexible too. However, if you are trying to reverse aches and pains quickly, then doing a tailored Pilates routine daily is great. Just be consistent and results will follow 🙏🙏😀
@@KalmPilatesChannel thanks so much for the fast response :)!
Pleasure!
This was a challenge for me and I'm pretty active. I really enjoyed the blood flow I got in my shoulders from the exercises, it feels amazing and it's a rush. Is this a dopamine heavy/head rush workout? I read some yoga guru turned cult leader did really dopamine heavy yoga.
Ah, what you've experienced is a release of held up tension in your shoulders and upper spine! It does feel amazing to release this. 👍My best guess here is that you store your stress in your shoulders (which is quite common) and/or you do a lot of weight training which has rounded your shoulders slightly forward. That's possibly also why you found this workout a challenge, because there is some tightness in the area that we targeted. I also think that working around the shoulders, must affect the vagus nerve too, so that could be contributing to the relaxing effect. It's a total legal high - enjoy! :))
thank you so much for your help. You bring joy and relief.@@KalmPilatesChannel
Amazing. You’re so awesome. How long have you practiced Pilates?
Oh that's a good question! I qualified in 2010 - but before then, I was already teaching classes, just not Pilates yet. Once I tried Pilates, I just got the Pilates bug... and that's now the main thing I teach. I love it! 💓
Hi , very good exercise 👍🏼 it’s helped me a lot but there is a gap in my routine so my neck and shoulder hurts again.
How long do I need to do this to get stability ?
Hi Aisha - Ah yes, it's really common that if you have a reoccurring injury or pain, Pilates can help to take the pain away, which is of course great!
However, it's also true that it will take time for the CAUSE of the injury / pain to be corrected... so for instance, if it's stress-related or posture related, it takes the body a bit of time to relearn how to relax and rebalance the muscles in the shoulder and neck.
I would advise doing the Pilates workout 3x times a week for 6 to 8 weeks and see how you feel.
Also, you'll find that your body awareness will increase and this helps with releasing tight areas throughout the day... I used to have very tight and slightly rounded shoulders, but with regular Pilates this has completely changed!
If you want a bit of variety, please come and try out the 7 Day Challenge for Core Strength - it is also suitable for your neck and shoulders.
For a bit more info on this, please have a look here: kalmpilates.com/sign-up/
Have a lovely rest of the day!
xSarah.
Hi, I really enjoy your vids, they really help with strength and posture, but just one question...I always get cramp in my back when i do the shoulder circles lying on my back, could that indicate the root cause of my lower back pain?
Hi Nora! Oh well, that's interesting, right? You're absolutely thinking about it in the right way - it may not be the root cause, but it's definitely an indicator that that particular movement is something your body finds very difficult.
Don't avoid this movement, but could you make the range of movement a bit smaller so that it doesn't go into spasm?
Could you try for me and let me know if this avoids the muscle going into spasm?
It could be that if we can mobilise this muscle without going into pain, we can open it up slowly so that over time the spasm doesn't occur...
Let me know how it goes!
xSarah.
Liked this very much but I have artrose in my wrists and this is a problem!
Hi Melane! So, there are a few options if you feel the pain is too great in your wrists. First of all, when you are on hands and knees, please put your hands more forward (so NOT under the shoulders, but more forward towards the edge of the mat) as this reduces the angle on the wrists and reduces the pressure. Secondly, where possible, you can be on your elbows, rather than your wrists. In general, it's not bad to put pressure on your wrists as it increases bone density, however you need to listen to your body and if you feel the pain is building up, then yes, do any of the 2 options above or take a break, circle your wrists to take the pressure off and join again after a few breaths. xx
@@KalmPilatesChannel, thanks for the tips: I will try them tomorrow!
@ I have a similar problem with my wrists. In some exercises I like to do a fist in stead of a flat hand, so that the wrist is actually straight and all the weight comes is the knuckles. It can be tiring and requires a bit more strength, so I usually switch between that and using the elbows. I can of course only speak for myself and don't know if this is a solution for everyone, but just thought I'd share :)
For injuries this is very intense so don't push yourselves too hard while doing it.
I always tell my students that first they have to listen to their bodies, and after that. listen to your teacher. Your body communicates really well and if some moves are too intense and give sharp pains, you should not push. So, I totally agree with you! Everyone is different so most people may be fine, but it doesn't matter - you have to listen to what your body is telling you. Ease off when you need to. 😀
@@KalmPilatesChannel Exactly, I agree with you! Also even tho they are intense it was helpful. Thank you so much for doing these videos❤️
A little challenging for my multiple neck issues. Maybe, with practice it will become less challenging.
Hi - just be aware of what your body is communicating... challenging is ok, pain is not ok. So, if you feel that the workout is causing too much pressure and pain, it may not be right for you at this point in time. I always say that your body has a clear voice - you just have to learn how to interpret the signals :) Wishing you a speedy recovery x
gurl calm pilates where 😅
it actually relieved my neck pain so werk
Haha, that made me laugh! Well, maybe you felt calm after? :)))
I'm sorry, but these are not exercises for people who struggle with neck pain, these are exercises for people who work out daily :(
Ah I'm sorry to hear the exercises were not right for you - your underlying cause may just be a bit different and it may be an indication that there is something else going on. If you have the opportunity, please do consult a physio or GP who can help you figure out the root cause of your pain...