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Pre-Pilates: Shoulder Mobility – Pinwheel

Foundations: Foundation: Shoulder Mobility & Stability

Quick Intro: Pinwheel

This exercise is very similar to Telescope Arms (here), but the shoulder blade rotates instead of protracting and retracting.ย  Make sure you can perform telescope arms before tackling this.


What’s it good for? โ 

๐ŸŒŸ Mobilising the shoulders.
๐ŸŒŸ Coordinating the movements of the spine, shoulder, arm and head.



A quick “how to”…


๐ŸŒŸ Lie on your side with a small cushion or bolster under your head as a support.
๐ŸŒŸ Bend your knees and hips to 90 degrees and place your hands on top of each other.
๐ŸŒŸ Reach out your top arm away from yourself and allow your torso to rotate.
๐ŸŒŸ Keeping your elbow straight, describe a circle going overhead and around your torso.
๐ŸŒŸ You’ll find that you’ll need to rotate your arm as it passes overhead.
๐ŸŒŸ Breath into your stretch to enhance it.

Hints & Tips:

๐ŸŒŸ Move as smoothly as possible through the full range of motion and coordinate the rotation of the hips, torso and


๐ŸŒŸ Keep your knees together as you move through the full range of movement
๐ŸŒŸ Reach your knees and arm away from each other as you move through the circle.
๐ŸŒŸ If you encounter discomfort, try exhaling to ease the pressure on your shoulder as it passes overhead.


Any Questions?

Ask away – I love to help!ย  Click here for the Contact Page ๐Ÿ™‚ – or leave a comment at the bottom of the post – see you there…

Miguel ๐Ÿ™‚

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