When we talk about pilates, the reformer comes to most people’s mind. Indeed, most studios offer reformer group classes and even pilates-inspired methods like Strong Pilates or Lagree used equipment that very much resemble a reformer. While the reformer is popular, pilates is more than that.
To a very large extent, pilates is more a method of movement. The apparatuses in pilates (e.g., cadillac aka trapeze table), Wunda chair, ladder barrel, spine corrector) are more to facilitate movements that are deemed desirable within the pilates method. Mat pilates, while very unappealing to most people, is considered one of the most difficult to do properly as it offers to assistance or support with the different movements.
Today’s blog post will focus on using the cadillac or trapeze table for the treatment of shoulder or neck pain.
What makes the cadillac special?
Also known as the trapeze table, the cadillac looks like a narrow bed with springs, bars, and straps hanging from it. It does look like a physio plinth or chiropractic table with a metal frame put over it. It is not as common in group pilates studios, and I can’t think of any pilates studio in Singapore that offers group cadillac classes.
The cadillac was Joseph Pilates’ crown jewel. Legend has it he named it after the luxury car brand because it was “the best of everything”. It was considered the most fully-equipped apparatus in his entire system.
The biggest difference between the reformer and cadillac is that the reformer moves horizontally on a slider carriage. The cadillac, on the other hand, allows for three-dimensional movement. You get vertical resistance from overhead springs and horizontal push-through bars on the stability of a fixed platform. This combination opens up exercise possibilities you simply can’t replicate on a reformer.
For neck and shoulder pain specifically, this matters a lot.
The shoulder and neck pain problem
Most shoulder and neck pain stems from a combination of physical and non-physical contributors. Work stress, poor mental health, burnout can all contribute to relentless pain and suffering. For the purpose of today’s post, we will be focusing on the physical factors alone.
There are many reasons why people can experience neck or shoulder pain. It can be past injury, over training, or repetitive stress. For sedentary desk workers, it can be due to weakness and poor movement patterns.
I don’t think sitting on rounder shoulders from desk work alone is the problem. Prolonged sitting or standing or prolonged-any-position contributes to a lot of unnecessary stress on the body. Think of long-haul flights. Even the fittest and healthiest person with no pain can feel significant discomfort from being confined to an awkward seats for extended duration.
If you are not physically active, you can expect significant deconditioning of the scapular, shoulder and neck muscles. These weaknesses make it hard for the body to support itself through the workday and result in aches and pain.
Why cadillac beats the reformer for shoulder and neck work
I am not going to talk about other treatment modalities here cos today is all about the cadillac. For those who are new to what we do, we don’t offer any form of manual therapy such as chiropractic adjustments or massage.
It is true that manual therapy might give temporary relief, but if you don’t retrain the movement patterns and build capacity, you’re just treating symptoms. This is why I don’t do adjustment. They don’t solve the actual problem and the pain will always eventually come back.
The Cadillac, however, lets us address these issues in ways that manual therapy cannot, and at a level that outperformers the reformer.
Spring placement allows better support for overhead work
The cadillac’s overhead springs allow you to work your arms above your head with assistance, not just resistance. This is critical for shoulder rehabilitation.
With the reformer, springs create resistance from below or horizontally. However, most people with shoulder or neck issues experience the most pain and discomfort with overhead movements. It is true the reformer can allow some work in overhead positions if you are in the quadruped (i.e., crawling) position. The options, unfortunately, are too limited for most shoulder and neck pain cases.
With the cadillac, springs can support your arms from above, meaning you can practice overhead movements even if your shoulders aren’t strong enough yet to do them unsupported.
This supported overhead work helps build confidence and capacity without compensation patterns. Over time, you reduce spring assistance as strength improves.
Push-through bar is unmatched for spinal mobility
One of my favorite cadillac exercises for neck pain is the push through or roll back sequence. Yes, it is primarily a spinal mobility exercise but it achieves the spinal movements through upper limb movements. I love that it allows you to train spinal mobility in relation to the arms and shoulders. Don’t forget the neck is also part of our spine!
For the push through sequence you lie on the cadillac facing the push-through bar. Holding the bar with both hands, you articulate your spine off the cadillac while the bar moves with you, resulting in a C-curve in the spine. To return to the start position, you articulate the spine back down onto the mat, vertebra by vertebra.
If you spend lots of time in static posture throughout the day, the exercise mobilise your thoracic spine while keeping your neck relatively stable with little to no strain. By reducing thoracic stiffness, you can start to feel loser in your upper back and allow better movement through the neck and shoulders in your day to day life. This improved mobility can help restore normal freedom of movement and reduce neck strain.
Spinal articulation on the reformer is often done with the lower limbs. With the feet in the foot straps, you lift your legs and slowly let your spine flex over the mid back. For people with neck and shoulder pain, the mid back can be often tender and is not comfortable to rest on. Furthermore, the compression forces at the cervical spine and upper thoracic can also aggravate existing pain.
Three-dimensional movement for real-world function
In real life, you don’t just move your arms forward and back like you do on most Reformer exercises. You reach overhead to get something from a shelf. You rotate to look behind you while driving. You lift objects at odd angles.
The cadillac’s frame structure allows exercises that mimic these real-world movements much better. You can work rotational patterns, diagonal reaches, and asymmetrical loading in ways that prepare your body for actual daily tasks.
The reformer allows for more linear. It’s excellent as an introduction to the pilates method but the Cadillac takes you into the complexity of how humans actually move.
Inversions, hanging and traction exercises for decompression
By far, my favourite exercises on the cadillac has to be the inversions or hanging exercises. This is where the Cadillac really shines. Using the trapeze or hanging springs, you can perform exercises where your body weight creates gentle traction through your spine and shoulders.
For people with chronic shoulder impingement or neck compression, this decompression work can be incredibly therapeutic. You’re not just strengthening, you’re creating space in joints that have been compressed for years.
When we start working towards the inversions, we are putting tensile stress into the neck and shoulder joints. The truth our joints are designed to be compressed and pulled part. Think of the basic push-pull approach that most people use for upper body exercise programming. In pushing movements, you are compressing the joints. In pulling motions, the joints are often under a tensile force (e.g., pull ups).
Most exercises can train for strength and make your stronger. Inversions train your joints and ligaments to be adapt to tensile forces. It may feel challenging at the start. Sometimes it feels like your arms are being ripped from your shoulder joint. But these are the forces that a healthy shoulder should be able to withstand.
The cadillac allows you to perform inversions in regressed ways through the adjustable support bars. The height can be adjusted to a decline you are comfortable with. Over time, you can slowly work your way to a true upside down inversion.
When is the reformer still better?
Don’t get me wrong, the reformer is fantastic. For building overall body strength, improving core stability, and learning basic movement principles, the reformer is hard to beat.
It’s also more accessible. Most studios offer group reformer classes but only private or duet cadillac classes. I don’t think any studios in Singapore offers group cadillac classes.
If you’re just starting with pilates or exercise in general, the reformer is less intimidating and more familiar. The progression of exercises are clearer and it doesn’t require as much technique guidance as the cadillac to get started.
Nonetheless, if you are have been dealing with chronic neck or shoulder pain for some time, clinical pilates is definitely something you should consider. Generic reformer or group classes may not be specific enough to target your pain points and to get you to where you need to be.
Cadillac pilates at Square One Active Recovery
In my practice, I use whatever tool is most appropriate for the person in front of me. Sometimes that’s bodyweight exercises. Sometimes it’s resistance bands. Sometimes it’s a barbell. And yes, sometimes it’s pilates equipment such as the reformer and cadillac.
As a chiropractor practitioner who focuses on working with people in pain, I choose the best exercise modality for my client to get out of pain ASAP. The goal is for them to be able to feel better and to allow them to explore more exercises and movements on their own. My job is never to make my clients experts at the cadillac or pilates.
Our exercise equipments are just tools to help us get you to your goals. The real work is figuring out what your body needs, building capacity intelligently, and developing movement patterns that support long-term health rather than short-term relief. If you’ve been struggling with neck or shoulder pain and standard treatments aren’t cutting it, maybe it’s time to book in for a cadillac session to see what it can do for you.
Just don’t expect it to fix you in one session. Nothing does. You would definitely feel a difference but it is not a quick-fix solution.
BOOK A CHIROPRACTOR IN SINGAPORE
Based in Singapore, Square One Active Recovery offers treatments with a very big difference. With our evidence-based exercise approach, you can achieve your recovery goals in just 12 weeks. Not getting results from your chiropractor, TCM doctor or physiotherapist? Talk to us and find out how we can take your recovery to the next level.
Our goal? To make our own services redundant to you.
*We do not offer temporary pain relief such as chiropractic adjustments, dry needling, or any form of soft tissue therapy.
