Many newcomers to Pilates exercise inadvertently experience neck pain or strain, while others come to Pilates as a means of treating neck pain, according to Lynne Robinson, author of "The Pilates Prescription for Back Pain." For exercises performed while lying on your back, like the single leg stretch, you can choose a position that is both challenging for your body and comfortable for your neck. As your upper abdominal muscles become stronger, you can progress to more challenging positions.
Beginner
Lie on a mat with your head cradled comfortably on a small pillow. Tuck your knees in to your chest and hold your shins with your hands. Extend your right leg forward at a 45- to 90-degree angle. Choose your angle based on the comfort of your lower back. Place both hands on your left knee, gently pulling it a bit closer to your chest. Switch your legs. Keep your neck relaxed and your hips still; move only your legs and arms. Repeat this movement for 10 extensions on each leg.
Intermediate
Spread a small bath towel out on a mat and lie with your head in the middle of the towel. Tuck your knees in to your chest and grasp an end of the towel in each hand to help you lift your head. Your chin should be about 3 inches from the top of your chest. Look forward. Allow the weight of your head to hang in the towel, and scoop your belly inward. Extend one leg forward at a 45-degree angle, and then switch your legs in a bicycling movement for up to 10 repetitions.
Advanced
Lie on a mat with your knees tucked in to your chest. Place your hands on your left knee with your elbows pointed out to the sides. Scoop your belly in, and lift your head to gaze forward. Your chin should be about 3 inches from the top of your chest. Kick your right leg forward at a 45-degree angle. Pull the other leg a bit closer to your chest. Switch your legs. Keep your gaze forward. If you drop your head back to look at the sky, you will strain your neck muscles, notes Robinson. Repeat this exercise for 10 extensions on each leg.
Considerations
Osteoporosis is common in neck vertebrae, according to physical therapist and Pilates trainer Sherri Betz. If you have low bone density in your neck, it is important to leave your head down and avoid rounding it forward in exercises like the single leg stretch. If you have any ongoing condition, consider working with a trained Pilates professional to learn how to perform modified exercises that are safe for you. Check with your physician before starting any new exercise program.
References
- "The Pilates Prescription for Back Pain"; Lynne Robinson; 2004
- "The Osteoporosis Exercise Book : Building Better Bones"; Sherri R. Betz, PT; 1999
