Review of Shoulder‑Friendly Pilates: Scapulas That Actually Glide

Snapshot
Healthy shoulders rely on sliding shoulder blades, not just big deltoids. Pilates shines here.

What it is
Scapular upward rotation, posterior tilt and protraction done smoothly—think serratus work, prone pulls, and controlled arm arcs.

Who it suits
- Laptop people; pressers; swimmers with cranky fronts of shoulder.

Strengths
- Restores scapulo‑thoracic rhythm;
- Reduces neck hitching;
- Makes overhead work feel possible again.

Watch‑outs
- Keep range pain‑free; neck should stay quiet.
- Prioritise quality over load or speed.

How to try
- Wall slides + reach: 2×8.
- Prone T/Y/W: 2×6 each.
- Serratus push‑up (plus): 2×10.
- Arm arcs with band: 2×8.

Verdict
Treat the shoulder blade as the star and the ball‑and‑socket will usually behave. Pilates teaches exactly that.

-Mariam