Do Your Shoulders Sneak Up on You?

Have you ever caught yourself holding your shoulders up for no apparent reason? You might be driving along in your car or typing on your phone (hopefully not both at the same time), and all of a sudden, your shoulders have snuck up to your ears like they have a secret to whisper.

Mine sneak up all the time.

How high they go and how tense they get depends on what I’m doing with my arms. Usually, I’m able to catch my sneaking shoulders and drop them. If I don’t, I can count on my neck to let me know by hurting later in the day.

The relationship between your neck, shoulders, and arms is incredibly close, and this upper-body power trio can wreak havoc when not connected to your upper core, AKA—your mid-back.

While I can think of at least two alignment revelations that’ve had a massive positive impact on my body and how I feel, learning how to use my arms without constantly using my shoulders and neck at the same time has been by far the biggest.

Today’s video is a little longer than usual (it’s 6 minutes) and full of small details. BUT, the details are what make this exercise SO effective.

I recommend trying this exercise as you watch, or even better, watch the video once, then go back and follow along so you don’t miss any of the cues.

Again, the results are in the details with this exercise!

I’d love to hear how it goes and if you can feel your mid-back—just leave a comment below.

Wishing you easy shoulders and a strong mid-back,




Hi, I'm Sydney and I'm a Restorative Movement Specialist here at Pilates Tonic. My goal is to empower you with tools to connect and live in your body in new and better ways. I'm a passionate advocate for wellness through optimally aligned movement and I look forward to designing a customized alignment and movement program just for you! If you want to find out more, just give me a call at 423.702.5233, or email me at [email protected] See you in the studio!

10 Responses

  1. Wow! What a great exercise. I definitely overuse my shoulders and really appreciate your excellent cueing. Thank you for giving us these tips to remain healthy.

    1. Thanks for your question, Julie! It’s different for everyone, but in the beginning, most can do 3-6 while keeping their form. Then as time goes on and the mid-back connection is more embodied, more reps can be added.

  2. Perfect! Thank you. Sneaky shoulders, flared ribs and mid back weakness – that’s me! Felt the difference just doing a few reps, less pressure on the neck 😊

Leave a Reply

Your email address will not be published. Required fields are marked *

More To Explore