3-Minute Seated Pilates for Weak Shoulders | Strengthen with Hand Weights

Welcome to this 3-Minute Seated Pilates Workout for Weak Shoulders, a short and effective routine designed to help strengthen, stabilise, and support your shoulders — all from a comfortable seated position. This class is perfect for anyone experiencing weak, tired, or unstable shoulders, or for those who prefer low-impact, accessible exercises.

In this video, we use gentle Pilates movements with optional light hand weights to build strength through the shoulders, upper back, and arms. The exercises are controlled, joint-friendly, and beginner-friendly, making this routine ideal for seniors, desk workers, or anyone returning to movement after a break or injury.

Seated Pilates is a great way to improve shoulder strength and posture without putting pressure on the knees, hips, or lower back. Strengthening the muscles around the shoulders can help reduce discomfort, improve stability, and support everyday activities such as lifting, reaching, and carrying.

This quick routine is perfect to add into your daily schedule, use as a warm-up before a longer workout, or repeat whenever your shoulders feel weak or tense.

If you enjoy this session, you’ll love my Virtual Pilates Studio, where you’ll find over 600 fully guided online Pilates classes, including seated workouts, posture routines, upper-body strengthening, and gentle mobility sessions you can follow anytime at home.

✨ Continue your Pilates journey at www.tinacarterpilates.co.uk
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