Do You Speak Pilates? Part 2 – A Guide to Arms, Shoulders & Other Mystical Instructions

If you’ve ever been in Pilates class and wondered, 'Wait, are my shoulders supposed to be in my back pockets?' or 'How exactly do I wrap my shoulder blades ...- gift wrap? clingfilm?' … welcome back!

In this episode of our Pilates phrasebook, we’re tackling the mysterious dialect of arms and shoulders. Because apparently, these everyday body parts have a whole second career as metaphors.

'Plug your shoulders into your back pockets.'

No, you’re not turning into a contortionist, and there’s no denim involved. Translation: draw your shoulder blades down and back so your shoulders aren’t creeping up toward your ears like nervous turtles.

'Wrap your shoulder blades.'

Sounds like a holiday craft project. What’s actually happening: your shoulder blades glide slightly forward around your ribcage so your arms feel supported, not dangly. Less 'present wrapping', more 'scapula hug.'

'Melt your shoulders down.'

Mmm, butter... Although that's not why this is one of my favourite phrases - it just resonates with me... This just means relax the tension in your upper traps so your shoulders can sit naturally, not scrunch up like you’re cold. Bonus: no actual microwave required.

'Soften the elbows.'

Apparently elbows have feelings too... Really, it’s a gentle reminder not to lock out the joints. Think 'bendy straws,' rather than 'steel rods.'

'Arms long and strong.'

As incredible as it would be - you’re not actually expected to sprout extra inches, promise. The cue is about reaching energy through the fingertips, keeping the arms active rather than limp spaghetti.

'Hug the midline.'

Don't worry - it's not a group therapy moment... It’s the idea of drawing the arms slightly inward as though you’re squeezing a beach ball between them. Translation: turn on your chest, shoulders, and back for stability.

Other honorable mentions:

• 'Float the arms.' (Like swan feathers… or zombie arms, depending on the day - and I guess whatever inspires you...)

• 'Shoulder blades kissing.' (Very polite scapula romance.)

• 'Reach through your fingertips.' (Pretend you’re trying to grab the TV remote from across the sofa.)

  
  

So what’s actually happening — and why it matters

All these whimsical metaphors are asking you to organize the shoulder girdle - that magical network of muscles and bones that connects your arms to your torso. When your shoulders and arms are stable:

• Your neck feels less like it’s carrying a week’s worth of stress.

• You can push, pull, and lift without gritting your teeth.

• Movements like Plank, Swan, or Arm Circles feel powerful instead of wobbly.

• Posture improves (goodbye, computer-hunch shoulders).

  
  

And that’s a wrap (pun fully intended). Whether you’re plugging, melting, softening, or floating, the real request is simple: 'Hey friend, can you please stop shrugging your shoulders and give your arms some love?'

Stay tuned for Part 3 of our Pilates phrasebook — where we’ll decode another batch of mystifying yet magical instructions.