Pain that results from tight muscles in the neck, upper back and shoulder area can be debilitating and sometimes chronic. Pilates stresses spinal alignment, posture and flexibility using a slow and gentle method of stretching and strength building. Specific exercises that originate in the Pilates tradition may help ease the pain of tense knotted muscles in the neck while simultaneously improving posture.
Neck Pull
The neck pull exercise offers a deep stretch for the neck muscles as well as the muscles in the upper back, which may tense up as a result of pain in the neck area. Lie on your back with your fingers interlaced just under the ridge at the back of your head where your spine and skull meet. Slowly exhale and curl yourself forward with your elbows facing out. Aim the crown of your head toward your knees as you allow the weight of your head and torso to gently stretch out the neck and upper back. Do this exercise for six to 10 repetitions.
The Swan Neck Roll
The swan neck roll exercise creates a full stretch for the neck as well as the abdominal muscles. The beginning position is the same as upward facing dog in yoga. With your hands under your shoulders slowly push up into a sphinx position. From here look left, then press your chin down gently toward your chest, and finally look right. Return to starting position. Do this exercise for six to 10 repetitions.
The Mermaid
The mermaid furnishes a glorious stretch that targets the side of the neck. Sit on your left hip and places both legs to your right. Take a deep breath in as you stretch your right hand over your head while pressing your left elbow toward the mat. Repeat three to five mermaids on each side.
Jaw Considerations
Consider the muscles in your jaw when performing Pilates exercises for neck pain. Sometimes we don't notice when tension creeps into the jaw, however any clenching therein can easily create neck pain. Keep your jaw loose and you may notice a lessening of your neck pain as well as a significant loss of tension in the neck area.
