{"id":388,"date":"2023-10-26T08:52:28","date_gmt":"2023-10-26T08:52:28","guid":{"rendered":"https:\/\/www.breathepilates.co.th\/pilates-can-be-a-pain-in-the-neck\/"},"modified":"2023-10-26T08:52:28","modified_gmt":"2023-10-26T08:52:28","slug":"pilates-can-be-a-pain-in-the-neck","status":"publish","type":"post","link":"https:\/\/www.breathepilates.co.th\/th\/pilates-can-be-a-pain-in-the-neck\/","title":{"rendered":"Pilates Can Be A Pain In The Neck"},"content":{"rendered":"\n<p>We see many clients who are dealing with neck pain. Whether it\u2019s from poor posture from the infamous tech neck, neck pain from an accident, injury or just how we use and move our body for work and daily life \u2013 chronic neck pain is literally a pain in the neck!<\/p>\n<p>Pilates exercises done correctly are excellent for strengthening core muscles for support, which over time helps to reduce neck tension.\u00a0 However, Pilates exercises can also aggravate a neck problem if not performed correctly, by not understanding, or having the strength and flexibility needed to support the body well and keep the stress out of the neck.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-239 size-large\" src=\"https:\/\/www.breathepilates.co.th\/wp-content\/uploads\/2023\/10\/BreathePilates23.04.21-085-1024x683.webp\" alt=\"\" width=\"1020\" height=\"680\" srcset=\"https:\/\/www.breathepilates.co.th\/wp-content\/uploads\/2023\/10\/BreathePilates23.04.21-085-1024x683.webp 1024w, https:\/\/www.breathepilates.co.th\/wp-content\/uploads\/2023\/10\/BreathePilates23.04.21-085-300x200.webp 300w, https:\/\/www.breathepilates.co.th\/wp-content\/uploads\/2023\/10\/BreathePilates23.04.21-085-768x512.webp 768w, https:\/\/www.breathepilates.co.th\/wp-content\/uploads\/2023\/10\/BreathePilates23.04.21-085-1536x1024.webp 1536w, https:\/\/www.breathepilates.co.th\/wp-content\/uploads\/2023\/10\/BreathePilates23.04.21-085-2048x1365.webp 2048w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/><\/p>\n<h3><span style=\"font-size: 20.16px; color: #333333;\">Why Is My Neck Hurting During Pilates?<\/span><\/h3>\n<div class=\"wpb_text_column wpb_content_element \">\n<div class=\"wpb_wrapper\">\n<p>Our head is basically an 8-10 pound bowling ball sitting on a straw. If the ball is not well-balanced on the straw, the straw will lean or bend and the head will tip to funny angles striving to stay perched at the top of our body.\u00a0 At this point, some muscles are working too hard, and others are not pulling their weight.\u00a0 Over time, the body accepts this way of holding the head and neck as correct (whether it\u2019s good or bad) and the pattern of muscle use becomes a habit \u2013 whether we like it or not!<\/p>\n<p><b>The good news\u2026It\u2019s never too late to change a habit!<\/b><\/p>\n<p>With a little effort, and having some new strategies to play with and practice, you can effectively reduce neck tension and neck strain quickly and easily just by paying attention to where you are holding tension and practicing better breathing habits during\u00a0 your Pilates exercises.<\/p>\n<\/div>\n<\/div>\n<h3>Top Tips To Help reduce Neck Pain During Pilates Exercises<\/h3>\n<div class=\"video video-fit mb\" style=\"padding-top:56.25%;\"><iframe loading=\"lazy\" title=\"Release Neck Tension with Nicole\" width=\"1020\" height=\"574\" src=\"https:\/\/www.youtube.com\/embed\/cMqJZhkYMLg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n\n<h4><b>Pelvic Floor\u00a0<\/b><\/h4>\n<p>Effective use of the pelvic floor provides the anchoring at the base of the spine which is necessary for lift and lengthening that occurs during breathing.\u00a0 Without an active, engaged pelvic floor, it\u2019s impossible to get the ribs to lift away from the pelvis, the neck to lift away from the torso, and the head to lift away from the neck!\u00a0<\/p>\n<h4><b>Shoulder Depression<\/b><\/h4>\n<p>Our body is a system of levers and pulleys. One side goes down and the other goes up.\u00a0 So for our body, the shoulder blades doing down provide the leverage for our upper spine, neck, and head to lift up. If your shoulders are wrapped around your ears, chances are your head and neck are jammed in too close to your torso. Relax the shoulders down and you should feel your head shoot up another inch or two closer to the ceiling.<\/p>\n<h4><b>Breathing Techniques\u00a0<\/b><\/h4>\n<p>Regardless of the exercise, good breathing habits are critical for opening the joint space in the neck and helping to lengthen the neck muscles to reduce neck strain and improve posture and body alignment.\u00a0<\/p>\n<p>In Pilates,\u00a0emphasis is placed on inhaling to fill the back of the rib cage from the bottom to the top.\u00a0 In effect, what happens is as you fill the lungs with air, you are increasing the natural curves of the spine.\u00a0 This should happen from the tailbone to the top of the head.\u00a0 So your inhale helps to float the head up off the neck.\u00a0<\/p>\n<h4><b>It is also important to keep the front of the neck and throat relaxed on your inhale<\/b><\/h4>\n<p>We notice many newbies to Pilates actually inhale through the torso and tense up so much through the front of their neck that the head actually gets closer to the body on the inhale!\u00a0 When this happens \u2013 the neck muscles are pulling the neck bones closer together (when things should be lengthening apart!)\u00a0 Watch yourself breathe in front of a mirror and see if you notice your neck get longer, or shorter as you inhale. Do you see the muscles in the front of your neck tense up on your inhale?\u00a0 Or do they stay loose and relaxed?\u00a0Think about your neck and throat being an open tube that air can easily flow in and out of.<\/p>\n<p><em><b>If you\u2019re doing any exercise and you begin to feel stress or strain in your neck \u2013 STOP. It is\u00a0 better to take a break, then start to use muscles that shouldn\u2019t be doing the work and continue to aggravate neck issues.\u00a0<\/b>There are hundreds (maybe thousands) of exercises that can be done without neck pain.\u00a0 The challenge is finding the right exercises for your body to start with, and continue to progress.<\/em><\/p>\n<\/div>\n<\/div>\n\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":296,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[29,30],"tags":[],"class_list":["post-388","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-th","category-education-th"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pilates Can Be A Pain In The Neck - Breathe Pilates<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.breathepilates.co.th\/th\/pilates-can-be-a-pain-in-the-neck\/\" \/>\n<meta property=\"og:locale\" content=\"th_TH\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pilates Can Be A Pain In The Neck - 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