We are all stuck at home now, waiting out this pandemic. Strange and scary times. One good thing is now there are many exercise classes online, including Pilates. If you’re doing a class and it’s working well that’s wonderful! But one thing I have heard again and again is that the Pilates mat work is hard for people’s neck. Many experience neck pain or discomfort. In a class you won’t get personal attention to help adjust and support your alignment. I’m going to offer some explanation and a video of some gentle neck strengthening exercises that will help you find more support for your neck. I’m also available for sessions online if you want to do a private session or with the members of your household. I’m giving a pay what you can sliding scale in light of these challenging times. You can work on whatever issues or exercises you want, which is the real benefit of private sessions.
So, many Pilates exercises involve curling the head and neck up off the mat. This works the abdominal muscles, obviously, but it also works the neck muscles! Our neck muscles need strengthening and with a sedentary lifestyle, time spent driving, on a computer or phone and even reading contribute to an imbalance in our neck muscles. Most of us have our head slightly forward of our spine. This creates tightness in the back of the neck. A massage or stretch can alleviate the tension but ultimately we need to strengthen the muscles in the front of our neck so those muscles in the back aren’t so overworked and tight. By having balanced strength the neck can be more aligned over the spine and this helps with neck, shoulder and back problems as well as improving posture.
By practicing these small neck exercises you will develop strength in the front of your neck. Those deep muscles are like the abs of your neck, they provide support for your neck the same way your abdominals do for your lower back. When they are strong the action of curling up for the Pilates mat exercises will feel better and you’ll be able to maintain healthy alignment in your spine.
Solara Pilates 