Pilates: How To Prevent And Relieve Neck Ache

Step 1: Check your posture

Common neck ache is usually caused by incorrect, imbalanced or awkward posture - whether this is due to the way we sleep, sit at work or drive. To be able to correct this we firstly need to know what we're doing wrong. So, take a few minutes to check your posture.

Looking at yourself in a mirror, or even more effective, having a friend look at you, is a good place to start.

They may notice from a side view, that when stood naturally, your chin protrudes upwards, or perhaps it angles down.

From a front view, your neck may incline slightly more one way than another.

You can also check yourself while at work, or home. If you're required to sit at a desk all day, be conscious of exactly how you sit.

You may tend to hunch over your desk, or lean more to one side than the other - both things which can contribute to a sore or stiff neck.

Perhaps just reading a book at home, you adopt an awkward posture. Again this can contribute to a sore neck.

The more aware you become of how you stand or sit, the easier it will be for you to correct imbalances and prevent neck ache.

Now that we've looked at why neck ache can occur, let's move on to some specific exercises to prevent and relieve it.

Step 2: Shoulder lifts

This exercise will warm up the muscles around the base of the neck and is one you can do while at work or at home.

Sit on a chair with your feet flat on the floor and knees together. If your feet don't touch the floor, place a small support underneath them.

Have your back straight and neck following the natural line of the back. Check that your chin is in a neutral alignment and relax your arms down by your sides

Inhale and simultaneously lift your shoulders to your ears, trying to keep them equal.

Exhale and draw the shoulder blades down the back, not letting them roll forwards at the end.

Repeat the same thing five times, checking your neck alignment throughout.

Step 3: Head rotations

Rest your hands on your thighs and once again, consciously adjust the line of your neck to a neutral position.

Inhale here then as you exhale gently rotate the head round to one side - only to a point where it is comfortable for you.

Inhale into the stretch, then exhale to rotate the head back to the centre.

Inhale here, exhale and rotate to the other side, inhale stay, exhale rotate to return to the centre.

Repeat this four more times, twice to each side, again paying attention to the alignment of your neck throughout.

Step 4: Neck stretch

Relax your arms down to your sides again. Imagine that in one hand you are holding a bag of heavy shopping to lengthen the arm away from the neck.

Inhale here then as you exhale tip your head away from the arm with the shopping, until you reach a point in the stretch that is comfortable for you. Inhale and stay, breathing into the stretch then exhale and gently return to the centre.

Now change arms and hold the shopping with the other, inhale stay, exhale tip your head away, stretching the neck over, inhale, breathe into the stretch, exhale return to the centre.

Repeat this four more times - twice to each side.

Step 5: Chin nods

Once again, rest your hands on your thighs and find a neutral position for your neck.

Inhale here, then as you exhale, gently lengthen the back of the neck and lower your chin down.

Inhale to return to neutral, then exhale to repeat.

Do this five times in total.

Step 6: Strengthen shoulder and upper back muscles

Another key way of being able to prevent neck ache is by strengthening the muscles which help to support the neck - in the shoulders and upper back.

Watch our Pilates video 'How to Strengthen Your Back' to learn some exercises to develop these muscles and also make your workout more complete.

So, by being more aware of your own posture, following a set of simple exercises on a daily basis, and combining Pilates into your weekly workout schedule, you'll be feeling fitter in no time and note relief from the burden of neck ache.

If you want to use Pilates to tone and shape other parts of your body, why not check out our other pilates videos right here on VideoJug?