What Neck Pilates Exercises Are Best for Reducing Tension and Stiffness

1. What Neck Pilates Exercises Are Best for Reducing Tension and Stiffness? If you’ve been feeling tight across your neck and shoulders, you’re not alone. Long hours spent at desks, scrolling on phones, or even just carrying stress can leave the neck stiff and sore. One way to help manage this is through neck Pilates exercises. These movements are gentle, safe, and can be done at home with little to no equipment. Pilates is well known for improving posture, core strength and body awareness. But it also offers great benefits for people dealing with neck pain and tension. Let’s look at which neck Pilates exercises are best for easing that stiffness and helping your neck feel lighter and more relaxed. Why Does Neck Tension Happen? Before we get into the exercises, it’s helpful to understand what causes neck tension. Some of the most common reasons include:      Poor posture from sitting too long Looking down at phones or laptops Carrying heavy bags on one shoulder Stress and anxiety Sleeping in an awkward position www.mdhealth.com.au

2. When muscles in the neck and upper back are overworked or held in one position too long, they become tired and tight. Pilates movements help by stretching, strengthening, and gently waking up those muscles again. Things to Keep in Mind Before Starting If you’re new to Pilates or dealing with ongoing pain, it’s a good idea to check in with a physio or instructor before starting any new exercises. Move slowly and focus on control. If anything causes sharp pain or discomfort, stop straight away. 1. Neck Nods (Head Nods) This is a basic but powerful move to help release tightness at the base of the skull and improve posture. How to do it:      Lie on your back with knees bent and feet flat Place a small towel under your head for comfort Gently tuck your chin down towards your chest as if you’re nodding “yes” Hold for a few seconds, then return to neutral Repeat 8–10 times Tip: Avoid lifting your head off the mat. This is a very small movement. 2. Shoulder Rolls The neck and shoulders are closely linked. Loosening up your shoulders can also help relieve neck tension. How to do it:     Sit or stand tall Slowly roll your shoulders up towards your ears Then roll them back and down Repeat 10 times in each direction Tip: Breathe out as you roll down – it helps to release tight muscles. 3. Neck Side Bends This move stretches the side of the neck and can be a great way to ease stiffness after a long day. How to do it:      Sit with a straight back Drop your right ear towards your right shoulder Keep your shoulders relaxed Hold for 15–30 seconds, then switch sides Repeat 2–3 times on each side Tip: You can place your hand gently on your head for a deeper stretch –but don’t pull. 4. Upper Back Stretch (Thoracic Extension) A stiff upper back often leads to extra pressure on the neck. This exercise helps open up the upper spine. How to do it:      Sit on a chair or Pilates ball Place your hands behind your head Lift your chest slightly and gently arch backwards Hold for a few seconds, then return to centre Repeat 6–8 times Tip: Keep your neck long –don’t drop your head back. www.mdhealth.com.au

3. 5. Wall Angels Great for posture, shoulder mobility and releasing tightness across the upper back and neck. How to do it:      Stand with your back against a wall Bring your arms up to shoulder height, elbows bent Slowly raise and lower your arms like you're making a snow angel Keep your back and head in contact with the wall Repeat 8–10 times Tip: Go slowly and focus on smooth movement. 6. Chin Tucks in Sitting A handy exercise you can do at your desk – perfect for work breaks. How to do it:     Sit up tall in a chair Gently draw your chin straight back, like you’re making a double chin Hold for 3–5 seconds, then release Repeat 10 times Tip:Don’t tilt your head – keep your eyes level. 7. Shoulder Blade Squeeze This one strengthens the muscles between your shoulder blades, helping your neck muscles relax. How to do it:     Sit or stand with your arms by your side Gently squeeze your shoulder blades together Hold for 5 seconds, then release Repeat 10 times Tip: Keep your shoulders away from your ears. Breathing Matters Too Don’t forget about your breath. Deep, slow breathing can calm your nervous system and reduce physical tension. In Pilates, breathing is part of every move. Try to breathe in through your nose and out through your mouth, gently and fully. When to Do These Exercises You can do these neck Pilates exercises daily or as needed – even just a few minutes can make a difference. Morning or evening are both good times. You might even use them during work breaks to reset your posture. What If My Neck Still Feels Sore? If you’ve been doing these movements regularly and your neck still feels tight or sore, it might be time to speak with a physio or your GP. Sometimes tension is a sign of something deeper, or you may need hands-on care to go with the exercises. Final Thoughts Looking after your neck doesn’t need to be hard. Simple, gentleneck Pilates exercises can help ease tightness, support your posture, and give you better movement through your whole upper body. Try adding a few of these into your daily routine, and notice how your neck starts to feel more at ease. Whether you’re sitting at a desk all day, recovering from stress, or just want to feel more comfortable in your own body, these small steps can make a big difference. www.mdhealth.com.au

4. Source: https://mdhealthofficial.weebly.com/blog/what-neck-pilates- exercises-are-best-for-reducing-tension-and-stiffness Contact Us Phone No: (03) 9857 0644 Email: admin@mdhealth.com.au Address:737 High St, Kew East VIC 3102, Australia www.mdhealth.com.au