Pilates and Neck Pain
Pilates helps neck pain, but how? As a Physiotherapist I see so many people who have neck pain and there is no doubt that poor posture is a contributory factor. How we move and hold our bodies influences the stresses and strains on the joints, ligaments and muscles. But did you know you could improve your posture and fix neck pain with Pilates?
Posture and alignment is one of the foundational principles of Pilates and this is something I emphasise at the beginning of every class I teach. I am very keen that my clients improve their awareness of the alignment of the Pelvis but also the head and neck when I teach my Online Pilates Classes. If you practice Pilates regularly (with me) it will help you to improve your posture when you work at a desk, walk the dog or drive your car. (Other activities are available) I know that even small changes can have a huge impact on back pain, neck pain and even shoulder pain. Where is our posture going wrong?
Read more about Pilates for Back Pain
The Head-Forward Posture
The most common postural defect of the head and neck is the head-forward posture. Being in this position for prolonged periods is likely to lead to neuromuscular adaptations resulting in some weak, or inhibited muscles and some tight, or overactive muscles around the neck and shoulders. (see below) This postural defect is called the Upper Crossed Syndrome, first described by Dr Vladimir Janda in 1979.
Why does Posture go wrong?
There are a combination of factors that contribute to poor posture. The effects of gravity on the weight of the head, our increased reliance on handheld technology and long days behind a desk or driving. I also think that age-related visual deterioration and the use of bifocal or varifocal lenses can contribute to the head-forward posture.
Poor Posture and Pain
How does poor posture cause pain? Gravity is constantly pressing down on us and the more forward the head sits the heavier it is. Trust me it’s all about physics. Now the muscles have to work so much harder and the load on joints and ligaments is increased. This goes some way to explain why a head-forward posture can cause neck pain.
Posture Matters post-menopause
After the onset of Menopause women have an increased risk of Osteoporosis. Decreased bone mass and strength can lead to fragility fractures most common in the spine, hips and wrist. The occiput /wall test is a fairly reliable predictor for the likelihood of spinal fracture. If you stand against a wall and measure the distance of the occiput (a bony protuberance at the base of the skull) from the wall, a distance of greater than 7cm can predict the likelihood of a thoracic vertebral fracture with high accuracy. Reference
Perform a Posture check
It is worth checking your postural tendencies. A photo taken from the side, especially if you are caught unawares and not ‘posing’ can be quite revealing or you could try the test above.
Pilates for neck pain
If you are in pain the general principles are to mobilise stiff joints, stretch and release tight/overactive muscles and re-educate or strengthen weakened/inhibited muscles. I am also very keen that whatever activities you are doing you are not perpetuating poor posture. I have worked long and hard to develop my programmes to address the common postural effects.
This all sounds very technical…..because it is. Hence the value of working with a Physiotherapist to ensure you are gaining the most benefit from the exercises that you do and not reinforcing any unhelpful postural habits.
Try Before You Buy
Improve your posture with this 15-minute standing Pilates workout using a resistance band. Perfect if you are looking to strengthen the core and stand tall!
Join Phillipa Live Online 5 Days a Week
If feeling fitter, healthier and stronger is on your to-do list, join me LIVE Online for Pilates and Yoga 5 days a week. Your First class is FREE.
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Author: Phillipa Butler. Chartered Physiotherapist
