What Are the Best Upper Body Pilates Exercises Offered at MD Health Balwyn?

If you're looking to improve your strength, posture, and movement, upper body Pilates exercises can be a great place to start. At MD Health Balwyn, these exercises are tailored to suit people of all ages and fitness levels. Whether you're recovering from an injury or simply want to build more strength in your arms, shoulders, and back, Pilates offers a steady and safe way forward.

Let’s take a closer look at some of the best upper body Pilates exercises you can try at MD Health Balwyn, and how they help with strength, mobility, and day-to-day life.

Why Focus on the Upper Body?

Many people associate Pilates with core work and stretching. While that’s true, Pilates also offers great results for the upper body. Your shoulders, neck, chest, arms, and upper back play a big part in your posture and how well you move throughout the day.

Whether you’re carrying kids, lifting groceries, or sitting at a desk, your upper body does more work than you may realise. That’s why it’s important to keep this area strong and mobile — and Pilates is perfect for that.

At MD Health Balwyn, the team carefully chooses exercises that support joint health and muscle control. They also make sure each move suits your personal goals and any health issues you might have.

1. Arm Circles with Resistance Bands

This simple but powerful exercise helps build shoulder stability and improves control in the upper back.

How it works:

• You stand or sit upright, holding resistance bands.

• With arms stretched forward, you make small, controlled circles in the air.

• The team might adjust the resistance to match your strength.

This move targets the shoulder stabilisers, which are important for posture and reducing the risk of shoulder injuries.

2. Chest Expansion on the Reformer

This is a classic Pilates move that works the arms, upper back, and chest.

How it works:

• You kneel on the reformer and hold onto the straps.

• You then pull the straps backward, opening up the chest while keeping the spine tall and still.
  

It’s great for opening tight shoulders, building arm strength, and improving posture — especially if you work at a desk all day.

3. Triceps Presses on the Trapeze Table

If you’re aiming to tone the backs of your arms, this one’s for you.

How it works:

• You lie on your back or sit upright on the trapeze table.

• You press against springs with your hands to work your triceps.
  

This exercise builds strength in the upper arms and helps with everyday movements like pushing doors or lifting objects.

4. Shoulder Bridge with Arm Work

This combines core and upper body strength in one steady move.

How it works:

• While lying on your back, you lift your hips into a bridge.

• At the same time, you hold light weights and perform arm lifts or circles.
  

This move builds strength across the whole body and is often used as part of rehab programs for lower back or shoulder issues.

5. Modified Push-Ups on the Reformer

Push-ups are a strong upper body exercise, but not everyone finds them easy. The reformer lets you build up strength at your own pace.

How it works:

• With your hands on the reformer bar and knees on the carriage, you press your body forward and back.

• Springs are adjusted to give you the right amount of support.
  

These push-ups build chest and arm strength without putting too much pressure on the wrists or shoulders.

6. Scapular Retraction Exercises

These exercises help improve control of the shoulder blades, which is key for good movement and avoiding pain.

How it works:

• You may use resistance bands or the reformer to perform shoulder blade squeezes and releases.

• These movements are slow and focused, helping you understand how your shoulder blades should move.
  

This is especially helpful if you’ve had shoulder injuries or tend to hunch forward.

Personalised Pilates at MD Health Balwyn

One of the best things about doing upper body Pilates exercises at MD Health Balwyn is that each session is tailored to your needs. Before starting, you’ll have a full health assessment and movement check. This helps the team know which exercises are safe and helpful for you.

Whether you're managing an old injury, building strength after surgery, or just looking to move better, the exercises are designed with care.

What to Expect in a Session

When you join a Pilates session at MD Health Balwyn, you’ll work with health professionals like physiotherapists and exercise physiologists. They guide you through each move, making sure your form is correct and you feel supported.

Most sessions use a mix of mat work, reformer Pilates, and equipment like resistance bands or weights. The team keeps things interesting while staying focused on what your body needs.

Final Thoughts

Upper body Pilates exercises are a smart way to build strength, support posture, and move with more ease. At MD Health Balwyn, each exercise is chosen to match your goals and health background, so you can train safely and effectively.

You don’t need to be super fit to start. You just need a body that wants to move and a little support from a team that knows how to help.

If your upper back or shoulders feel stiff, or if you’re keen to build strength without harsh workouts, Pilates might be just the thing. The team at MD Health Balwyn is ready to help you feel stronger and move better — one session at a time.

Interested in starting your Pilates journey? Reach out to MD Health Balwyn to book your first session or ask about their tailored programs. Whether you’re looking for rehab support or everyday strength, you’ll be in good hands.