These shoulder exercises will help improve posture, mobility and stability. The core and back extensors support the spine in prone position here - allowing the shoulders to move without gripping. I found having the small pilates balls as props was a great focus- have fun adding these to your weekly home exercises! Thank you to Joni Weeks for creating these and sharing with the Pilates community.

Nerve Flossing within a Pilates Setting…

Lately, I’m hearing alot about the topic of nerve flossing in the Pilates and rehab circles. So thought this might be an area to identify and explore with you all.

What is nerve flossing?

Nerve flossing (also called neural gliding or neurodynamics) is a set of gentle, controlled movements designed to help nerves move smoothly through surrounding tissues.

Nerves are not static cables and should slide, lengthen, and shorten as we move. Injury, inflammation, poor posture, or repetitive stress can make them “sticky,” which may lead to:

Tingling or numbness
Burning or sharp pain
A feeling of tightness that doesn’t stretch like muscle

Nerve flossing uses alternating movements (lengthening the nerve at one end while shortening it at the other) rather than long holds like a muscle stretch.

The word out there is that the Pilates setting is an ideal environment to incorporate ‘nerve flossing’.

Within Pilates we use controlled, precise movement, breath co ordination and both neutral alignment alongside spinal articulation. All of these elements are ideal for nerve gliding. Examples of this are:

Sciatic nerve glides during spinal flexion/extension
Median or ulnar nerve glides paired with arm movements
Cervical nerve glides combined with head nods or rotation

In Pilates, it’s usually subtle—more “smooth and intentional” than “stretchy and intense.”

Benefits of nerve flossing (especially within Pilates)

1. Reduces nerve-related pain and symptoms
Can help decrease tingling, numbness, shooting pain, or burning sensations—especially in the neck, arms, hips, and legs.

2. Improves mobility without over-stretching
Great for people who feel “tight” but don’t respond well to traditional stretching.

3. Enhances movement quality
When nerves glide well, movements feel:

Easier
Smoother
Less guarded

4. Supports posture and alignment work
Sticky nerves can limit spinal motion or shoulder/hip mechanics. Improving nerve mobility can make postural corrections more sustainable.

5. Integrates well with breathwork
Breath helps regulate nervous system tone, making nerve flossing more effective and less irritating.

6. Useful for both rehab and prevention
Commonly used for:

Sciatica
Carpal tunnel–type symptoms
Thoracic outlet–like tension
Disc-related nerve irritation (when appropriately modified)

Important caveats (this part matters)

Nerve flossing should be gentle and symptom-free—no forcing.
It’s not about “stretching harder.” More is not better.
If symptoms increase or linger after, the movement was likely too aggressive.
People with acute nerve injury or severe pain should get guidance from a medical professional.

Why not try this 10–12 minute Pilates-style warm-up that gently wakes up the nervous system and the body. It’s smooth, breath-led, and intentionally non-aggressive (key for nerve glides).

Short Pilates Warm-Up with Integrated Nerve Glides

1. Centering + Cervical Nerve Prep (2 minutes)

Position: Seated or supine, neutral spine

Inhale: lengthen through crown of head
Exhale: gentle chin nod (not a deep tuck)
Inhale: return to neutral

Add nerve glide (cervical):

As you nod, let the arms float slightly forward
As you return to neutral, draw the arms back down

🧠 Purpose: Begins cervical nerve gliding without stretching, pairs head motion with upper-limb movement.

Cue: “Small range, no pulling sensations.”

2. Upper Limb Nerve Glide Flow (Median nerve–biased) (2 minutes)

Position: Seated or supine, arms by sides

Inhale: arms open to a low T, palms up
Exhale: arms return toward sides, palms turn in
Add gentle wrist extension as arms open
Release wrists as arms return

Optional head component:

Turn head slightly away as arms open
Return head to center as arms close

🧠 Purpose: Encourages glide through neck, shoulder, and arm pathways.

Cue: “Like silk sliding—no stretch, no hold.”

3. Spinal Articulation + Sciatic Nerve Glide (3 minutes)

Position: Supine, knees bent (neutral pelvis to start)

Inhale: prepare
Exhale: posterior pelvic tilt → small bridge
Inhale: stay lifted
Exhale: roll down through spine

Add sciatic glide:

At top of bridge: extend one leg to tabletop or long (to comfort)
Light ankle point/flex
Replace foot before rolling down
Alternate sides

🧠 Purpose: Combines spinal movement with lower-limb nerve mobility.

Cue: “Leg moves easily; spine stays fluid.”

4. Seated Spine Flexion + Hamstring/Sciatic Glide (2 minutes)

Position: Seated, knees bent, hands behind thighs

Inhale: sit tall
Exhale: flex spine slightly (C-curve)
Inhale: return to upright

Add nerve glide:

As you flex, gently extend one knee
As you sit tall, bend the knee back in
Switch sides after several reps

🧠 Purpose: Differentiates muscle stretch from nerve movement.

Cue: “If you feel pulling behind the knee, reduce the range.”

5. Quadruped Arm + Leg Reach (Neural Integration) (2–3 minutes)

Position: Quadruped, neutral spine

Inhale: reach opposite arm and leg long
Exhale: return with control

Add glide elements:

Reach arm with palm facing inward, then outward
Optional gentle ankle flex/point on the reaching leg

🧠 Purpose: Integrates neural mobility into whole-body coordination.

Cue: “Length without tension.”

Video Lesson

Just a reminder to Subscribers that there will be a video lesson towards the end of the month. The home page will be active as of 19th March and codes will be emailed to clients as always. We will try a little ‘nerve flossing’ within the warm up section of this session.

Booking System

I will be updating the system for Subscribers this month for April- July. If your circumstances have changed and you no longer wish to hold your space each week then please drop me a line. Otherwise, no need to do anything- I will enter you in for your chosen class- Many thanks!