4 Ways to Modify Pilates Moves That Cause Neck Pain

1. Pad With a Pillow

The design of Pilates is to strengthen your muscles. People with weak muscles benefit from Pilates training, especially when they make modifications to the basic moves and positions. You can support Pilates moves performed lying down with a small pillow under your head and neck. Some Pilates moves direct you to raise your head off the ground. Modify the move to rest your head on the floor or pillow instead of raising your head. Another similar modification is to use a rolled up towel under your neck. A small hand towel rolled and fastened with an elastic band or tape at each end, works to support your neck while keeping the proper head, neck and shoulder alignment.

2. Something is Better Than Nothing

Reduce neck pain during Pilates with a half and half modification. Try performing half the move or position with your head and neck in the proper position and then resting your head and neck back down on the mat or pillow for the other half. This is a great modification for beginners or students who are working up to the unmodified position. You strengthen your neck muscles through the Pilates training even with modifications. The more you try to mirror the regular position, even if it is only for a few counts, the more strength you gain from the exercises.

3. Take the Extra Step at Home

Pilates strengthens the sternocleidomastoid muscle, a commonly weak neck muscle. People who report pain with Pilates in the head and neck need to strengthen this and other neck muscles. Take care not to aggravate the neck muscles after each class or session. Avoid movements and motions that put stress on the neck. Activities like reading, sitting at the computer and eating foods, like soup, put inappropriate stress on an already sore neck.

4. Stretch out Some Relief

Stretch your neck throughout the Pilates session. Stop some of the pain in your neck by continuously relieving sore muscles. Talk to your instructor about what stretches compliment the different positions you use in class. Static stretching, the regular stretch and hold, is an easy stretch you can use in between positions. Ask your instructor for different moves and positions if the modifications are not helping with your pain.