Why can Pilates help relieve neck pain?
Pilates helps strengthen core muscles, especially those that support the spine, creating a solid foundation to help reduce painful tension in the neck area. According to research published in the Journal of Exercise and Physical Therapy, pilates emphasize precise movements and body awareness, helping to overcome incorrect exercise postures that cause discomfort in the neck area.
5 pilates exercises to help reduce neck pain
nodding exercises:
First, sit or stand up straight with your shoulders relaxed.
Gently nod your head forward, bringing your chin towards your chest.
Slowly return to the starting position.
Repeat 10-15 times, this exercise helps improve flexibility and range of motion in the neck.
Chin flexor exercises:
To start, sit or stand up straight, relax your shoulders.
Gently pull your chin back, hold it and release it.
Repeat 10-15 times.
This move helps strengthen the neck joints and improve posture.
Bend your neck to the side:
Sit or stand in an upright position.
Slowly tilt your head to one side, bringing your ear toward your shoulder.
Return to the center, then repeat on the other side.
Do 10 reps on each side.
This exercise helps stretch the muscles on both sides of your neck.
Neck rotation exercises:
Sit or stand up straight, then rotate your head in slow, gentle circular motions.
Repeat 5 rotations in each direction.
This move helps increase neck mobility.
Shoulder shrunk movements:
Sit or stand up straight, with your arms relaxed at both sides.
Raise your shoulders toward your ears.
Hold it and slowly lower it.
Repeat 10-15 times.
This exercise also releases tension in the upper Establishment.
