Pilates shoulder sink

Many people build up stress on the neck and shoulders. Coupled with poor posture, such as sitting in front of a computer for a long time, arching your back and stretching your head forward, you will form an arched and tight upper back over time. The tip of the scapula moves outward away from the ribcage. Pilates emphasizes using the mid-back muscles to sink the shoulders to help straighten the upper back.

Everyone can use this small exercise to practice shoulder sinking. To start, shrug and lower your shoulders a few times. Notice that when you shrug, the tips of your shoulder blades move outward. As the shoulders are lowered, the tips of the shoulder blades are drawn down and inward. We use this movement to fix the position of the shoulders. As you sink the tips of your shoulder blades down to the midline of your back, you will feel a natural extension of your neck at the same time, relieving tension and tension in your neck and shoulders.