Written by: Maternity Sports Academy. Commercial partnership.
Long days at the computer, poor posture and strained muscles can lead to a sore neck, shoulders and back. Fortunately, there are effective and easy Pilates exercises to relieve these ailments. Pilates focuses on body control, strengthening muscles and improving mobility, and is particularly useful for those who spend long hours at a desk.
Here are three Pilates moves to help with neck and shoulder pain and back pain. These moves improve posture, strengthen core muscles and increase mobility, and can be done easily both sitting and standing - you don't need a mat!
Movement 1: Sagittarius
This movement opens the chest, improves back mobility and activates the shoulder blades. Sagittarius is an excellent movement, especially for office workers and end-workers who often suffer from postural problems and tension in the upper body.
This is how you make a move:
- Sit up straight in a chair, on the floor or stand up straight. Raise your hands in front of your body horizontally, palms facing each other.
- Pull one elbow into a hook close to the body while twisting the chest.
- Return one hand to the front and pull the other.
- Continue in a sawing motion, alternating hands.
Benefits:
- Improves posture and activates the chest muscles.
- Relaxes the neck and shoulder area and relieves tension.
Movement 2: Rotation of the sternum
This movement brings movement to the sternum and improves its mobility. It is particularly good for those who feel tension and stiffness in the upper back and neck. The rotation opens up the front of the body and activates the muscles in the thoracic spine area.
This is how you make a move:
- Sit upright in a chair, on the floor or stand with your feet shoulder-width apart.
- Bring your fingertips together at the sternum and thumbs together at the sternum.
- Rotate the sternum and try to keep the pelvis in place.
- Breathe calmly and try to feel the rotation in the sternum area.
- Repeat the movement 10-15 times.
Benefits:
- Improves mobility of the thoracic spine and reduces stiffness.
- Activates upper body muscles and relieves back and neck pain
Movement 3: Hands upstroke
This movement strengthens the upper back and improves the function of the muscles in the shoulder blade area. It is a very good movement, especially for those who suffer from a rounded back or poor posture.
This is how you make a move:
- Sit up straight in a chair, on the floor or stand up straight.
- Raise both arms straight up towards the ceiling.
- Pull your hands into a hook, shoulder blades together and feel your upper back activate.
- Push up again and repeat the movement 10-15 times.
Benefits:
- Strengthens the upper back and improves posture.
- Develops body control and reduces muscle tension in the upper body.
Why should you do pilates for neck and shoulder jumbles?
Pilates is particularly effective for treating neck, shoulder and back problems, as it helps to improve posture, strengthen the supporting muscles and increase mobility. If you work a lot at a computer or otherwise sit for long periods, these movements are a great way to prevent and treat jitters. Pilates exercises the body in a variety of ways and is good for the mind and muscles, so you can feel the positive effects after just a few sessions.
These movements are a great way to start or complete a daily exercise routine, and can provide long-term relief from neck and shoulder pain and tension. However, remember that Pilates is most effective when done regularly and combined with other body-care routines.
Want more Pilates exercises?
The Maternity Academy trains Pilates instructors and you can find targeted Pilates classes on the Maternity Academy website to improve posture, strengthen the core and relieve muscle tension.
