Why Pilates is the Secret to Stronger, Happier Shoulders + Spines

Ever wondered why Pilates is always recommended for back pain, stiffness or that “ugh, my shoulders are so tight” feeling?

It’s all down to one simple principle:

👉 Distribution of movement = distribution of force.

When you move well, your body spreads the load. When you don’t, certain joints (like your neck or shoulders) take the hit — and that’s where pain + injury creep in.

The Magic of Pilates: Breath + Thoracic Mobility

Pilates is powerful because it focuses on two things we often overlook:

✨ Breath — Your diaphragm is crucial for movement, but most of us are “belly breathing” instead of breathing into our ribs. This limits mobility and creates unnecessary stiffness.

✨ Thoracic Spine Mobility — This is the part of your spine between your neck and lower back. When it’s stiff (which is common for women 40+ thanks to hormones, lifestyle and posture), it puts strain on your shoulders, neck and even your lower back.

When you combine Pilates breathwork with thoracic mobility exercises, your whole body starts to move more efficiently — and the risk of niggles + injuries drops dramatically.

Why This Matters for Women 40+

Here’s the truth: connective tissue naturally becomes less elastic in the years around menopause. That doesn’t mean you’re destined for pain or injury — it just means alignment + mobility become even more important.

When your thoracic spine can extend + rotate properly, everyday movements (like reaching for your seatbelt or lifting your arms overhead) stop being a battle for your shoulders. Instead, the load is shared, your posture improves, and your joints are protected.

My Advice in Simple Steps

If you want to reduce shoulder + neck injuries as you age, focus on:
✔ Breathing into your ribs, not just your belly
✔ Practising thoracic extension + rotation (hello, Pilates!)
✔ Strengthening your core + shoulder stabilisers
✔ Balancing “hard” work with gentle, restorative movement

Come Move With Me 💫

This is exactly why I’ve created a brand new Friday Pilates class at 1.30pm at Studio 366 in Molesey.. It’s designed especially for women who want to:

  • Release stiffness in their thoracic spine

  • Protect their shoulders + neck

  • Improve posture, breath, and alignment

  • Feel stronger and more mobile, without overtraining

If you’re ready to move smarter, not harder, and finally give your body the care it deserves — come join us.

📅 Fridays at 1.30pm
📍 [Insert location or Zoom details]
👉https://www.purebodybyadele.co.uk/booking-pilatesclasses-barre-reformer-in-surrey

Your shoulders (and spine!) will thank you.

Adele Smyth