How to Stretch the Neck With Pilates

Tight neck bothering you? Pilates (pronounced puh-LAH-teez) is a highly effective form of exercise treatment that has been used to rehabilitate people with injuries. Follow these steps to stretch your neck with Pilates. You’ll also relax your shoulder and back with this exercise.

Difficulty: Easy

Instructions

How to Stretch the Neck With Pilates

1. Sit comfortably on the floor with your legs crossed. Engage your abs and sit tall. Imagine yourself lengthening, from your spine through the crown of your head.

2. Put your left hand on the floor to balance yourself. Exhale and lower your right ear toward your right shoulder. Gently push down on your head with the fingers of your right hand to increase the stretch in your neck. Hold the position for 3–5 seconds. Continue to breathe in a controlled way.

3. Inhale and gently roll your head forward to the front, keeping your chin close to your upper chest. Gently use the fingertips of both hands on the back of your head to increase the stretch to the back of your neck and shoulder. Continue breathing and hold for a few seconds.

4. Exhale and slowly roll your head to the left. Place your right hand on the floor. Using the fingers of your left hand, gently apply pressure on your head to increase the stretch to that side of your neck.

Tips & Warnings

• Practice the correct Pilates breathing. Sit tall, and inhale slowly and deeply through your nose, while pressing your lower abs toward your spine and imagining your rib cage fully expanding to the size of a hula hoop.
• Exhale deeply through your mouth with an audible sigh, which will help you relax.
• This breathing technique will make your exercise meditative and more effective, as deep breaths expel stale air from your lungs and draw in fresh oxygen.
• Do not rush, use too much pressure on your neck or forget to breathe.
• Don’t bounce when stretching.

Who Can Help:

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!