Personalizing Pilates' Q&A Blog – by Sherry

July 24, 2012

Help for your sore neck

Filed under: sore neck — personalizing pilates @ 8:52 pm

Hi there!

If you spend many hours every week sitting at a desk working on a computer, you likely have a stiff or sore neck and shoulders.    Here’s an easy exercise that you can do at your desk that will help to mobilize the neck and stretch the tight muscles.

  • First, you need to sit up really tall and balance on your sitting bones (those bones you can feel in your buttocks!)
  • Look straight ahead and try not to lift your chin when you do the exercise
  • Imagine holding the steering wheel of your car at the 9 and 3 o’clock positions
  • Lift your heart up a little
  • Pull your imaginary steering wheel apart
  • Look straight ahead and pull your head back as if you were a turtle retracting its head back into its shell
  • Hold here for 3 breaths before you release
  • Repeat 3 times

When you pull the steering wheel apart, you are contracting the muscles in your upper back that tend to get very weak when we sit for long periods.   Lifting the heart helps these muscles contract as well.   Pulling your head back as if you were a turtle helps to stretch the tight muscles at the back of the neck.

Try it!   And if you want more great exercises that you can do at your desk, check out my Computer Hunchbacks workout on my website (link on the right).   It’s a downloadable, MP3 workout that you can do in 15 minutes – guaranteed to help with your neck and shoulder pain.   I promise!



1 Comment »

  1. Hello!
    I recently came across your blog and I am so glad I did. I am new to teaching Pilates, and I currently work at a Chiropractic office as an assistant technician. We are starting to intergrate Pilates exercises for strengthening with clients who are ready.
    I have been reading a lot about Disc issues and siatica (since that is 95% of our patients), and thats when I found your wonderful posts. So helpful, and practical.
    Thanks so much for your posts, look forward to reading more.

    Comment by Jess — September 7, 2012 @ 1:40 pm | Reply

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