Pilates Method Alliance states that pilates exercises can improve posture, balance and core strength. Pilates can accommodate any level of fitness because many of the positions can be modified. People with neck problems can improve range of motion by doing certain Pilates exercises that will strengthen and stretch the muscles around the neck.
Posture Exercise
The Mayo Clinic states that stooping and slouching causes muscles and ligaments to struggle to keep the body balanced. This can lead to fatigue, back pain and other problems. By having good posture, the neck is better supported, thus reducing pain. The roll down can be used to improve posture.
Sit on the floor with feet flat on the ground. Sit straight with supported posture. Gently curve the back and tuck in the abs to the spine. Slowly roll down until the spine is on the floor. Flex abs to pull the body to a sitting position and repeat.
Core Exercise
Core exercises are important for overall health, but can especially be helpful for people struggling with neck problems. Core exercises train the muscles in the pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability. Sit-ups and crunches are usually painful for people suffering from neck pain, making it difficult for them to tone their abs. Core exercises will tone abs and also improve posture, helping to decrease neck pain.
A simple core exercise is the plank. Get into a push-up position. Hold this position, starting with five seconds and eventually working up to 30 seconds.
Neck Exercise
The neck roll is a Pilates exercise used to stretch the neck and improve range of motion. Stand with proper posture facing forward. Tilt the head to the right, then tuck the chin down and roll the neck to the left. Bring the head to a neutral position, then roll the neck to the right.
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