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Pilates exercises for neck pain

19th January, 2017

Woman with neck pain

Neck pain is often accompanied by shoulder blade pain, tight muscles and headaches. So its not surprising that having an issue with your neck can impact significantly on your feeling of wellbeing.

Quite a number of the clients we see with neck pain have symptoms that can be attributed to accumulative strain on the muscles, tendons and ligaments that support the spine. This is often due to sitting for long periods which causes the postural muscles to become weaker.

For people with neck pain we normally recommend a postural strengthening programme targeting muscles that support the neck as well as the upper back. Here are a couple of our favourites:

Swan Dive

Exercise to strengthen the neck muscles - pilates physiotherapy

  •  Lie on your front with your hand resting under your forehead.
  • Breathe out an hover your breastbone off the floor. Allow your head to follow the movement but withouy lifting (imagine holding a soft peach between your chin and chest).
  • Hold for 5 seconds. Relax and repeat.

Breast stroke prep

Neck exercise to strengthen muscles - physiotherapist teaching pilates

  • Lie on your front with your hands resting down by your side and your forehead resting on a folded towel.
  • Breathe out to slide your shoulder blades down towards your hips you and float your arms off the mat to hip height. Keep your head resting on the mat. Hold for 5 seconds. Return and repeat.

The stronger your muscles, the better they can tolerate the stresses and strains of your working day.

As always, call us if you need any advice.

The Pilatesfit Team