4 Ways to Properly Align the Head and Neck for Pilates

1. Know When to Stop

Pilates provide a great work out for your entire body, but really focuses on your core muscles and proper spine alignment. Beginners and intermediate students alike increase the odds of a neck injury by "resting" too far back in certain positions. This forceful pressure takes away from the core training in each move and puts undue strain on your head and neck. Follow the directions for each move, but stop the movement at your shoulders on the mat.

2. Long and Lean

Imagine a string tied to the top of your head, right in the center. Pretend that someone is pulling slightly, lengthening your neck and straightening out the top of your spine. This is how you should hold your neck, even when you are laying down. Notice that your chin tucks ever so slightly when you stretch and extend your neck. This is your body's most natural and protected stance for your neck and head to protect against injury. Check your positioning every so often with this "string test" to double check your naturally safe head and neck placement.

3. Built-In Support

The majority of pilates movements incorporate a way to support your head and neck. Positions done on one side or the other include using your arm to properly align your head and neck. Some positions performed on the stomach will use one forearm or the other to keep your alignment in check. Before you jump right in to a new position or technique, make sure you know where you should position each body part, what muscle group of your body you are targeting with the exercise and what part of your body should feel pressure on your mat.

4. Leave Some Space

A little space prevents the pain and strain. If your head and neck are in proper alignment, there will be a space between your chin and your neck. Many Pilates positions require you to crunch your core and raise your head and neck off the ground to perform an exercise. Be sure to keep that safe space between your chin and neck. Think of cradling an apple or tennis ball in this space. Do not give in to the temptation to curl your chin all the way into your neck. The squished chin puts too much strain on the back of your neck, does not allow for proper breathing and can literally cause a pain in your neck.