Movement · Head Over Shoulders

Head Over Shoulders

5 moves · about 10 minutes

Before you begin

A gentle lift, throughout. On every move, lightly draw up through your pelvic floor — a soft lift from the base, never a clench, while you keep breathing. New to it? Start with Pelvic Floor Foundations →

Breathe. One rule runs through every move — inhale to prepare, exhale to execute. It’s taught step by step in Pilates for Beginners →; everywhere after, it’s simply understood. Hold the stretches for about 5 slow breaths — that’s at least 30 seconds; if you finish quicker, you’re breathing too fast, so slow it down. For a calming anchor, try Five Finger Breathing: with a fingertip, trace up each finger as you breathe in and down as you breathe out — five fingers, five breaths.

Doorway Chin Tuck & Press

8–10 sets

Move 1 →

Levator Scapulae Frame Anchor

Hold 30–45 sec each side

Move 2 →

Sternocleidomastoid Elongation

Hold 30–45 sec each side

Move 3 →

Prone Neck Retraction

8–10 reps

Move 4 →

Postural Prone Cobra

8–10 reps

Move 5 →

Head Over Shoulders

1. Doorway Chin Tuck & Press · 8–10 sets— Imagine pulling your ears backward over your shoulders — don’t look up or down.

2. Levator Scapulae Frame Anchor · Hold 30–45 sec each side— Drop the raised-arm shoulder blade down away from your ear as you look toward your hip.

3. Sternocleidomastoid Elongation · Hold 30–45 sec each side— Keep your chest relaxed and look up and away from your anchored hand to deepen the line.

4. Prone Neck Retraction · 8–10 reps— Don’t tilt your chin up — lift from the back of your skull, as if avoiding a cold drop of water.

5. Postural Prone Cobra · 8–10 reps— Keep your gaze on the floor so the back of your neck stays long and unwrinkled.

The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement