Why Your Shoulders Creep Up During Leg Lifts — and How to Stop It

Ever notice how, the second you try to lift a leg in Pilates, your shoulders creep up around your ears like your ears are trying to eat them? I see this constantly in class, from newbies to seasoned pros.

See how the shoulders creep up nearly as high as the leg? And we wonder why we have neck pain.

Here’s why it happens: when the glutes and hamstrings and core aren’t firing, the body goes looking for help. Enter the upper traps. Add in a shallow or held breath, and all that tension shoots north. The result? A perfectly nice leg extension paired with shoulders that look like they’re bracing for a car crash.

The fix:

• Exhale first. Breath down, tension down.

• Brace your core. Like you're wearing a pair of Spanx that are one size too small.

• Lengthen before you lift. Think “reach through the crown of your head” as the leg floats up.

• Leg reaches long then lifts, shoulders don’t. Imagine you're trying to touch your toe to the wall behind you, not the ceiling.

Look at how calm and Zen those shoulders are! Aaaaah! Much better.

Pilates is about moving smarter, not higher. So next time you’re facedown on the mat, remember: brace your core to protect your shoulders.