Pilates Stretches to Alleviate Neck Pain

Spending too much time slumped over a laptop? Waking up with a sore neck? It doesn’t take much to put our body out of alignment and cause tension. Even sitting too long can cause musculoskeletal issues. The good news is Pilates can help relieve neck pain.

There are simple exercises you can do to help keep your postural muscles active and your body balanced. These Pilates-based stretches for neck pain, for example, can be done whenever you’re feeling neck tension. Move slowly and gently to release tension in your neck and shoulders.

Understanding Neck Pain

Before we explore the solutions that Pilates provides, it’s essential to comprehend the ailment itself. Neck pain often manifests as aches, tension, stiffness, or sharp pain and can be attributed to factors such as poor posture, overuse, or even everyday stress. It’s a common complaint among middle-aged men and women, who increasingly turn to Pilates as a sustainable approach to pain relief.

Common Causes and Symptoms

• Poor Posture: Extended periods of slouching or observing screens can strain neck muscles.
• Stress: Tension can accumulate in the neck region, causing discomfort.
• Injury: Accidents or sudden movements can lead to pain in the neck and shoulder area.

Acknowledging these triggers and symptoms is the first stride towards addressing neck pain. With this in mind, try some of these pilates for neck pain exercises.

1. Posture Awareness

To start, sit or stand up straight and relax your shoulders. Deep inhale. Deep exhale. On exhale, contract your abs and relax your shoulders even more. Here, bring awareness to your neck. Imagine the tension melting.

2. Shoulder Rolls

Roll your shoulders back for twenty seconds to warm up.

3. Shoulder Shrug

Shrug your shoulders and hold the elevated position for three seconds. Release back down, feeling tension release. Repeat three times.

4. Head Nod

Still standing straight with shoulders relaxed, nod your head down. Hold for a few moments, feeling the back of your neck lengthen. Come back to a neutral spine. Repeat and completely release the weight of your head down.

5. Head Nod Side to Side

Stand straight and stare softly forward.  Slowly tilt your head to the side, as if  your left ear is trying to touch your left shoulder. Repeat on the opposite side.

6. Upper Trapezius Stretch

With your head still tilting to the side, nod your chin in and down  towards your collarbone, feeling a deeper stretch on the opposite side of your neck. Repeat on the other side.

7. Sternocleidomastoid Stretch

Begin by standing straight and looking forward. Then look to your left side past your shoulder. While remaining in this position, slowly tilt your chin up, feeling a stretch along the muscle on the opposite side of your neck.  Repeat on the other side.

8. Chest Opener

Clasp your hands behind your head. Release shoulders away from ears and lift sternum up toward ceiling feeling the chest stretch open.  Release forward to upright and repeat several times.

Moving Forward with Pilates for Neck Pain

Incorporating Pilates into your routine requires patience and consistency, but the relief it promises for neck pain sufferers is worth the investment. Remember to always consult with your healthcare provider before embarking on a new exercise program, especially if you’re experiencing chronic neck pain.

Visit our YouTube Channel for a variety of workout videos or register for a free 14-day trial of our livestream classes to help improve your mobility, flexibility and strength.