Pilates for neck pain: 10 exercises to alleviate the discomfort | XpertsReviews.com

If you are someone who bursts pills for persistent discomfort in your neck and upper back, it may be time to look for a natural and lasting solution to the problem. This pain could limit actions, disturb sleep and reduce the overall productivity of labor. The good news is that the incorporation of concentrated pilates for neck pain and stiffness in your drive routine will help alleviate these symptoms while improving your general well-being. These exercises help strengthen muscles, improve flexibility and improve blood flow to the region. In addition, you can do them at home without any special equipment. You want to try Pilates for neck pain, here are some of the best exercises to start.

What is Pilates?

Pilates is a low impact training established at the beginning of the 20th century by Joseph Pilates, which initially qualified as control. Joseph Pilates thought that mental and physical health was closely linked. His training sessions aimed to strengthen heart muscles while increasing flexibility, balance and global consciousness of the body. Pilates focuses on regulated movements, correct alignment, conscious breathing and synchronization, according to a study published in the journal Tendon ligament muscles. This can be done on a carpet or with specific equipment such as the reformer, the Cadillac or Wunda chair.

Pilates is softer on joints than high impact training, which makes it suitable for the healing of injuries or living with chronic pain, such as neck discomfort. If you want to try Pilates for neck pain, here are some exercises you can start with.

Pilates for neck pain: how does it help?

The Pilates reduces the discomfort of the neck by focusing on the strength of the heart and postural alignment. Pilates strengthens the deep heart muscles, in particular those that support the spine, providing a firm base which lowers the tension of the neck. It also emphasizes precise movements and body consciousness, which help to rectify postural imperfections which frequently cause discomfort of the neck, as shown in a study published in the Journal of Bodywork and Movement Therapies.

Pilates’ movements also increase flexibility and amplitude of movements in the neck and shoulders, reducing stress and improving general mobility. Essentially, it provides a balanced and support framework in which the neck rested. Whether you have chronic embarrassment of the neck or want to take a preventive measure, make pilates for neck pain can be a safe and effective technique to reduce discomfort.

Pilates for neck pain: 10 exercises to try

If you want to try Pilates for neck pain, start with these easy and effective training, as suggested by the Pilates expert, Dr. Vajjala Shravani.

1. The neck nods

• Sit or stand up with relaxed shoulders.
• Sleeve your head gently, bringing your chin to your chest.
• Slowly return to the starting position.
• Repeat 10 to 15 times.

This helps improve flexibility and amplitude of movements in the neck.

2. Chin Tucks

• Sit or stand up, your shoulders relaxed.
• Gently pull your chin back, as if it created a double chin, lengthening the back of your neck.
• Hold, then release.
• Repeat 10 to 15 times.

If you want to try the pilates for neck pain, this exercise is the best because it strengthens the flexor muscles of the deep neck and improves posture.

3. Flexions of the side neck

• Sit or stand up.
• Slowly tilt your head on one side, bringing your ear to your shoulder.
• Go back to the center, then repeat on the other side.
• Perform 10 rehearsals per side.

This exercise stretches the muscles of the Side neck.

4. Neck rotations

• Sit or stand up.
• Slowly rotate your head in a circular movement, moving gently.
• Repeat 5 rotations in each direction.

Pilates for neck pain helps increase neck mobility, especially exercises like this.

5. Shoulder bull the shoulders

• Sit or stand up, arm by your side.
• Lift your shoulders to your ears.
• Keep, then lower them slowly.
• Repeat 10 to 15 times.

This exercise also frees tension in the muscles of the upper trapeze.

6. Scapular retractions

• Sit or stand up.
• Gently press your shoulder blades together, as if he was trying to hold a pencil between them.
• Hold, then release.
• Repeat 10 to 15 times.

This exercise also improves posture and strengthens the upper back muscles.

7. Pelvic reclining

• Lie on your back, knees folded, feet flat on the ground.
• Gently tilt your basin, pressing the lower back in the ground.
• Release and repeat.
• Repeat 10 to 15 times.

This training also strengthens the trunk muscles, which support the spine and the neck.

8. The swimmer (modified)

• Lie face down, arms spread forward.
• Lift an arm and the opposite leg slightly off the ground.
• Lower, then repeat on the other side.
• Repeat 6 to 8 times per side.

This exercise helps strengthen the back and shoulder muscles.

9. Cat-Cow (neutral spine)

• Start on all fours.
• Inspire, gently stop your back and look slightly.
• Exhale, around your back and enter your chin.
• Repeat 5 to 10 times.

This training helps improve the mobility and flexibility of the spine.

10. The lying arm reaches

• Lie on your back, knees folded, flat feet.
• Spread an arm towards the ceiling, reaching the wall behind you.
• Alternate coat of arms, reaching and lowering.
• Repeat 10 to 12 times per arm.

This training helps lengthen the upper back and shoulder muscles.

Side effects of making it pilates for neck pain

Here are some of the potential side effects of the practice of pilates for neck pain:

• Exercises with an incorrect form, in particular those involving a bending or a rotation of the neck, can exacerbate the existing pain or create new discomfort.
• Tension headaches can result from increased muscle tension in the neck and shoulders, especially if the exercises are poorly performed.
• Like any new exercise program, Pilates can cause muscle pain, especially in the initial stages.

If you feel one of these side effects, it is important to stop the exercise and consult a health professional.