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Basic Pilates - Six Exercises for The Prevention and Relief of Neck Pain
The main premise of Pilates is to improve physical posture. Improved posture leads to muscle and joint health, and can also relieve acute or chronic cervical pain. Pilates focuses on the core muscles, which keep the body balanced, and are essential to providing support for the cervical spine.
Specifically, Pilates teaches awareness of breath and alignment of the spine, and strengthening of the deep muscles. Therefore, it can help correct the neck posture.
In summary, by being more aware of one’s particular posture, following a set of simple exercises on a daily basis, and combining Pilates into a weekly workout schedule, one can feel relief from neck aches and pains in no time. This 6 exercises will help improve your neck posture naturally and increase the range of motion.
Important: None of these exercises are meant to replace specific doctor-recommendations, but they may effectively provide cervical stretching and strengthening, thus relieving pressure from pinched nerves, misalignment, and sore muscles. Pilates has been very successful in reducing associated pain symptoms.
This Is an Unsolicited, Non-Professional Review
You can also use the ChiSoft Neck Traction to help improve your neck posture.
Correct Your Neck Posture with Six Simple Exercises
All you need for these six simple beginning steps is a chair, comfortable clothing and a large book for support (optional)- Assessment - First, check for incorrect or imbalanced posture of the neck by looking in a mirror, or having another person observe posture. From a side view, when standing naturally, if the chin protrudes upwards, or angles down or to one side, return the position of the neck to “neutral” (chin is raised slightly, and vertical alignment is straight). The more aware you become of how you sleep, stand or sit, the easier it will be for you to correct imbalances and prevent improper alignments. Its not surprising that, sitting at a computer for hours is one of the main causes of chronic neck ailments. The five exercises below can effectively treat neck discomfort at home or office. Correct your neck posture with proper exercises.
- Shoulder Lifts - Sitting in a chair, feet flat on the floor, back straight and chin in a neutral alignment; relax arms to the side of body. Inhale and lift shoulders to ears and roll shoulders backward. Exhale. Repeat this 5 times
- Head Rotations - Still sitting, with neck in neutral position, Inhale and gently rotate neck to one side as far as is comfortable. Exhale and return to center. Inhale and roll neck to opposite side. Exhale and return to center. Repeat: 4 times
- Neck Stretch - Relax in the chair and let arms go on both sides. Imagine that you have a heavy shopping bag in one hand and then bend neck to opposite side. Inhale and breathe into the stretch. Repeat on opposite side 4 times, 2 times on each side
- Chin Nods - Rest hands on thighs. Start with the neutral position of the neck. Lower chin as far as it is comfortable (no pain), then back to neutral. Tilt neck back as far as comfortable and then back to neutral. Repeat 5 times each
- Shoulders and Upper Back Muscles - Stomach down on floor mat gently push up with arms, keeping pelvis down to the floor. Push up until the stretch is felt in the lower back. Repeat 20 times. Don’t forget to inhale into the exercise and exhale out of the exercise.
In summary, by being more aware of one’s particular posture, following a set of simple exercises on a daily basis, and combining Pilates into a weekly workout schedule, one can feel relief from neck aches and pains in no time. This 6 exercises will help improve your neck posture naturally and increase the range of motion.
Important: None of these exercises are meant to replace specific doctor-recommendations, but they may effectively provide cervical stretching and strengthening, thus relieving pressure from pinched nerves, misalignment, and sore muscles. Pilates has been very successful in reducing associated pain symptoms.
This Is an Unsolicited, Non-Professional Review
You can also use the ChiSoft Neck Traction to help improve your neck posture.
ChiSoft Neck Traction Devices - Improves Neck Posture
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Basic Pilates - Six Exercises for The Prevention and Relief of Neck Pain
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