Pilates Technique Thursday: How to Spot Hidden Tension in the Body

Hidden tension often shows in the shoulders before we realise it is even there

One of the hallmarks of a great Pilates teacher is the ability to see beyond the surface of a movement. While it is easy to spot a bent knee that should be straight or a pelvis that has lost its alignment, the more subtle signs of hidden tension often go unnoticed. Yet these tensions, especially when habitual, can disrupt flow, reduce the effectiveness of the movement, and even contribute to discomfort or long-term compensation patterns.

In this Technique Thursday blog, we will explore where hidden tension likes to hide and how to spot it early to support better movement and teaching.

Common Places Where Tension Hides

The Jaw and Tongue A clenched jaw or tongue pressed against the roof of the mouth is often a sign that the client is holding unnecessary tension. This can be especially apparent in challenging core work or balance exercises. Ask your client to soften their jaw or even smile slightly. A relaxed face can send a signal to the rest of the body to let go.

The Shoulders Even in positions where the arms are not weight bearing, many clients hold their shoulders up or forward as a default. Observe the line of the shoulders during movement. Are they creeping up towards the ears? Is there a lack of movement through the scapulae? These signs suggest the client is trying to control or stabilise from the wrong place.

The Hands and Fingers Clients often grip unnecessarily through the hands, especially when using small equipment or springs. Watch for white knuckles or tense fingers. Encourage a soft grip or even cue the fingers to be long rather than firm. The hands can be a good mirror of the nervous system’s state.

The Feet and Toes Whether working seated, lying, or standing, the feet often react to effort elsewhere. A client who curls their toes or presses down too much through the balls of the feet may be trying to ground themselves in the wrong way. Bringing awareness to the sole of the foot, the heel, and the sense of contact with the surface can help release that tension.

The Breath Possibly the most important indicator of hidden tension is the breath. Is your client holding their breath or breathing in a shallow pattern? Breath can be a window into the client’s internal experience. Encouraging a softer, smoother breath can not only reduce tension but enhance core engagement and rhythm.

How to Address It in Pilates Teaching

Observation First Make it part of your scan at the beginning of each session. You might see a client walk in already carrying stress in their face or posture. That first moment tells you a lot.

Use Your Language Thoughtfully Words like “release”, “soften”, “let go”, or even “notice” are cues that can guide clients inward without making them self-conscious. Avoid demanding cues like “relax your shoulders” and instead try “can you sense your shoulders resting” or “let your arms hang heavy”.

Return to Stillness Sometimes the best way to see where tension lives is to pause. Bring the client to a standing or supine position and observe. Tension often rushes back in the moment they stop moving. This is your opportunity to draw attention to it.

Create Contrast Use a quick muscle activation followed by a release. For example, ask the client to squeeze their fists tightly, then let go. This simple action helps create awareness of what tension feels like and what release actually is.

Model It Yourself If you are carrying tension in your own body while teaching, your client may unconsciously mirror it. Keep checking in with your own breath, your shoulders, and your voice.

Final Thoughts

Hidden tension is not always something we can eliminate in a single cue or session. It is often layered and built from habit, stress, or previous injury. But by bringing consistent awareness to these small details, we can help our clients find more freedom, flow, and connection in their Pilates practice.

Teaching the Pilates method means looking beyond the obvious and guiding clients towards a deeper understanding of their own movement. Hidden tension is just one more layer to explore and unravel, and it can be a powerful shift when released.