Pilates Technique Thursday: Stability Without Rigidity

Back view showing optimal scapular alignment and soft V shoulder placement for stability without tension

When we talk about shoulder stability in Pilates, it is easy to fall into the trap of thinking stability means locking something in place. But that is not quite the goal. Stability should allow for movement, not restrict it. One of my favourite ways to describe this concept is to imagine a soft V across the upper back, like two warm dinner plates gently melted down between the shoulder blades. They are in place, yes, but not jammed down or fixed.

We often hear "draw the shoulders down" but taken too literally, that cue can lead to over

activation in the wrong muscles, especially the lats. Instead, think of the shoulder blades as resting into alignment, wide and settled across the back, ready to respond to movement. They are stable, not stiff.

This is crucial when we start to load the upper body, particularly in movements like the Pilates push-up. It is not about creating tension or bracing. It is about maintaining alignment as we challenge it.

One of my favourite variations when teaching push-ups is to bring the knees down. This takes some of the demand off the glutes and upper body so you can truly focus on core control and the alignment of the spine and scapulae. A straight leg push-up can easily shift the effort away from where we want it and unless your client has the strength and awareness to maintain good form, it can compromise the whole purpose of the movement.

Remember, stability means optimal placement, not perfection. Some clients, particularly those with a flexed thoracic spine, will not be able to find textbook alignment and that is fine. That is where mobility and stretching come in. We work to improve what is available, creating the freedom to find better placement over time.

And finally, a reminder for both teachers and clients. Tension is the enemy. The upper back and neck are common areas where people hold stress. When we cue alignment, let us do it in a way that encourages ease and fluidity, not gripping or forcing. That is what the Pilates method is all about.