Causes of neck pain
Neck pain can be acute or chronic and can be caused by several reasons such as activity, lifestyle, age, and trauma. It can also be related to age and wear and tear, but often bad posture. Poor posture creates an imbalance between muscle groups, which in turn leads to joint and nerve problems. Pilates will focus on improving mobility, conditioning and alignment of the neck and shoulders, as it is difficult not to change one area without affecting the other. The shoulders and neck are always encouraged to work together in Pilates to improve upper body posture, which will go a long way in treating and preventing neck and shoulder problems. Tightness in the shoulders and neck, as well as stiffness in the joints cause problems. It is therefore important for us to maintain proper alignment of the head, neck and shoulders as much as possible, as this allows the stabilizing muscles to work well.
However, due to our job and lifestyle, it’s not always easy and if we sit too much, work on computer screens, and spend too much time staring at our phones, we can develop posture. the head forward, compress the neck and around the shoulders forward. This is called upper cross syndrome where you have tight muscles in the front of the chest and back of the neck, but then weakness in the front of the neck and in the upper back.
The neck
There are 7 vertebrae in the neck with joints between the bodies of the vertebrae. The spinal cord runs through the middle, and nerves branch out to supply the shoulders, arms, and head. An artery also runs along each side of the spine in the neck and supplies blood to the brain. Joint problems caused by poor posture, wear and tear, too much sitting or static positions cause pain around the neck, but can also be transmitted to other parts of the body. Pain from the neck can therefore be felt in different places. For example, problems in the lower and middle neck can cause pain in the hands and shoulders, while pain in the upper neck can cause jaw pain and headaches.
How can Pilates help?
Many Pilates exercises use body weight to promote stability and control around the shoulders while maintaining a good neck. alignment and cCertain Pilates moves will promote proper coordination between muscles and engage them in the correct order for proper neck and shoulder function. Pilates will help improve and restore posture in the neck, upper back and shoulder girdle as it focuses on spinal mobility in these areas as well as postural rehabilitation and strengthening. It also helps correct faulty movement patterns. By correcting the alignment of the neck and head, Pilates develops neuromuscular performance in the upper back and shoulders, preventing irritation and tissue degeneration and thus helping to reduce pain.
If our alignment is incorrect, it can cause unnecessary strain as the skull and neck are not supported. This can happen in some Pilates exercises that involve lifting the head and shoulders, so it’s important to learn how to maintain good head and neck posture.
The Head Nod is a basic Pilates exercise that will warm up and strengthen the neck muscles and help teach us how to properly lift our head and shoulders off the mat during exercises.
The nod
- Lie on your back in a Pilates resting position. Knees bent, feet hip-width apart, gaze straight up (neutral).
- Inhale to lengthen the neck by pulling the chin towards the chest without forcing down. Rather a slight nod. Keep the front of the neck and jaw relaxed.
- Exhale to bring the head back to neutral.
As mentioned earlier, some of the abdominal series of Pilates exercises have the head and shoulders often lifted off the mat. A weak core and abs can contribute to neck pain and this can occur when practicing Pilates. When you are lifted into an abdominal curl position with your upper body flexed and your head and shoulders lifted off the mat, our core and abs have to work hard and be strong enough to achieve this. If they are weak and unable to stabilize, our neck muscles will tend to contract and overwork. Try to make sure your abdominal muscles are properly engaged before lifting and keep them aware throughout. Start with the nod and then engage the abdominals by sliding the ribs towards the hips. Stay engaged as you lower your head and shoulders.
Tips for a Safe and Effective Pilates Practice
- If you feel neck pain, pause, lower your head, re-engage the core, and start again. Do not work with neck pain.
- Keep a small, fist-sized space under your chin when your head is up. Or try imagining a ripe peach under your chin that you don’t want to crush!
- Modify the exercise by supporting the head with your hands, a band, or even keeping your head down on a thin headrest.
Conclusion
If you have to sit in a static position for a long time and work at a desk and behind a computer or maybe drive a lot, try to sit with good support and good posture and be aware of your neck alignment and from your shoulders. Have the chin tucked in, the back of the neck long, and the shoulder blades gently pulling back and down in the middle of the back. I would always recommend a program that targets the upper body postural muscles that support the neck and strengthen the middle and upper back. A bespoke or group Pilates session, modified to suit an individual, will work to stabilize the neck and shoulder muscles and help to avoid as well as reduce pain and discomfort. It’s worth a try!
