Can Pilates Prevent Neck and Shoulder Pain? by Samantha Wood, MPT, MBA, PMA-CPT, RYT

A 2010 study¹ looked at the effects of a Pilates training program on posture, strength, flexibility, and biomechanical patterns of the neck-shoulder area. Based on previous studies which showed positive effects of Pilates on the biomechanics of spine and lower limb alignment, they hypothesized that a 12 week program would improve posture, motion, and arm-trunk muscle patterns.

19 healthy subjects were randomly assigned to either an experimental group or a control group and assessed twice: at baseline and after 12 weeks. The assessment consisted of: seated posture, abdominal strength, shoulder range of motion, and maximal shoulder flexion; during which neck, shoulder and trunk kinematics and the activity of 16 muscles were recorded. The experimental group did two 1 hour private sessions of Pilates per week using the mat, Reformer and Trapeze Table. The control subjects were told not to begin any new physical activity.

After training, subjects in the Pilates group showed smaller thoracic kyphosis during sitting and greater abdominal strength. In addition, these subjects were able to perform the maximal shoulder flexion test with less motion of the shoulder girdle and upper back, suggesting an increased ability to dissociate limb and core motion after Pilates training. The reduced scapular displacements seen indicate an improved ability to stabilize the scapula.

Based on several studies which have found that poor thoracic posture, abnormal shoulder biomechanics and scapular instability are often a cause of neck-shoulder disorders, the results of this study support the hypothesis that Pilates training could help prevent such disorders.

¹Emery K et al. 2010. The effects of a Pilates training program on arm-trunk posture and movement.Clinical Biomechanics 25: 124-30.

Samantha Wood is a licensed physical therapist since 1997, PMA Certified Pilates Instructor, Yoga Alliance certified teacher, and an international educator and Associate Faculty member for BASI Pilates®.