How to Modify Pilates Moves That Cause Neck Pain

Some Pilates moves can cause neck pain if not performed properly, or if one has weak neck muscles. There are a few ways to relieve the pain. The best way is to prepare by doing warm ups and neck rolls. Neck strengthening exercises will also help keep the muscles strong and sturdy, but even then you may have strain--if you do follow these steps.

Things You'll Need

• Neck pillows or small couch pillows

Instructions

1. Place a neck pillow underneath or use a floor pillow to prop the head when performing a floor exercise which requires little to no use of the neck.

2. Place your hands underneath your head and allow your head to rest on your hands using your arms for support if you are performing a Pilate's move that requires the neck off of the ground in a strained position.

3. Make sure you take a break and allow your neck to rest if your hands must be free and the neck is still strained.

Tips & Warnings

• Pain is an indicator that something is not quite right; if your neck is in pain take it seriously. Do neck exercises for strength, and also make sure your muscles are relaxed and not tense during any exercises.

• Pain while muscle strengthening or even stretching is not always a sign of something bad, sometimes it just shows the muscles ripping and rebuilding to the shape you are attempting to make them. Judge carefully whether the pain is the normal pain of exercises or if it is indicative of a wrong type of move or over doing it.

• If serious pain occurs it is always a good idea to contact your physician.