Anastasis Tzanis
Pilates Reformer for Neck Pain
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Neck pain can be extremely debilitating as it often affects our quality of life during the day and night. It is not uncommon for those suffering from neck pain to wake up at night, feel restricted in moving their body during exercise, have difficulty with concentration and headaches. Reformer pilates offers those suffering, a unique set of exercises to help them alleviate the symptoms for good.
What causes neck pain?
In 90% of cases, neck pain manifest on the trapezius muscles (traps) that run alongside the spine reaching as high up as the hairline and as low as the 12th rib. While there are other muscles that can contribute to neck pain (most of which are attached to the trapezius) in most cases there is a certain degree of dysfunction in the traps as the root cause.
Individuals with kyphotic (Quasimodo-like) posture tend to have weak traps. Their shoulders are leaning forward causing the traps to permanently stretch.
In order to deal with neck pain, most people seek massages and acupuncture which are great as they provide some relief. They don’t resolve the problem however as the patient’s posture remains compromised.
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The 5 best exercises for neck pain
Chest expansion with head rotation
2. Pronated shoulder extensions
3. Pronated spine extensions
4. Rowing
5. Supine plank
FAQ
Is it normal for my neck to hurt after Pilates?
Having your neck hurting after pilates is a red flag. Pilates is low intensity form of exercise. If your neck hurts in Pilates, what would happen if you lifted weights, run, cycled, or practiced a martial art? To that extent I suggest you take the information in this article seriously.
Also keep in mind that neck pain often precedes lower back pain. If you are experiencing pain in both areas you will need to address them in synch to resolve the problem.
Is Pilates or yoga better for neck pain?
Pilates and yoga can complement each other when it comes to recovering from neck pain. Pilates offers more exercises where muscles are isolated while yoga includes more compound movements. For neck pain the best option is Reformer Pilates.