There are a few exercises in pilates that require the head, neck, and upper back to lift off the mat, such as the hundreds and the Stomach Series. Ideally, this movement doesn't bother your neck or cause any pain. But what if your neck does hurt during these exercises?
If you are new to pilates, you may feel some tension in your neck because your abdominals are either weak or are not used to being used in a pilates-type way. During the hundreds, for example, the idea is that the abdominal muscles are holding your head and upper back up and forward, not your neck. This isn't really an easy movement or theory to pick up on right away, and your body's initial response may be to use the neck muscles to lift the head. If this sounds like what you're going through at the moment, don't worry. Your abdominals will catch on and grow stronger in no time!
If you've been doing pilates for a while and have always felt neck pain, this is definitely something to discuss with your instructor. Your teacher can take a careful look at how you initiate the lifting of your head forward. The first few seconds of that movement can give your teacher a lot of information to be able to help you.
Part of the problem might be how you mentally prepare just before you come into the position. If you think, "Head lifts up", you are probably overusing your neck muscles to lift your head. If you think, "Chin to chest", you are probably straining your neck muscles in a forward direction to hold your head up. Or maybe, you aren't preparing mentally at all. You might be lifting your head up too quickly, without being mindful.
There are a few other ways to create this movement. One of my teachers, Jessie Zalla, uses this amazing image that I love: 
Imagine a large marble between your shoulder blades on the mat. Think to yourself, what movement would my body have to do to roll the marble backwards along the mat? Hopefully, your body's reaction to that thought was to draw your sternum in and back, which then moves your upper spine and head up.... which then rolls the marble backwards.
Second, you need a new mantra. The lines, "head up" or "chin to chest" just aren't working for you. Imagine your head as the last vertebrae in your spine. Think to yourself, "Lift the spine forward off the mat". You are still probably trying to do this movement by lifting your head first. It takes practice to retrain your body how to do this movement, so don't give up. Try to lift the upper spine off the mat first, so your head, or "the last vertebrae on your spine", follows, not leads.
If you still have neck pain no matter what you or your teacher try, its time to go see your doctor. Disk issues, muscle spasms, arthritis- there are many causes of neck pain. Finding out what is behind your neck pain can help you get past it and continue to advance in pilates! Read more!
If you are new to pilates, you may feel some tension in your neck because your abdominals are either weak or are not used to being used in a pilates-type way. During the hundreds, for example, the idea is that the abdominal muscles are holding your head and upper back up and forward, not your neck. This isn't really an easy movement or theory to pick up on right away, and your body's initial response may be to use the neck muscles to lift the head. If this sounds like what you're going through at the moment, don't worry. Your abdominals will catch on and grow stronger in no time!
If you've been doing pilates for a while and have always felt neck pain, this is definitely something to discuss with your instructor. Your teacher can take a careful look at how you initiate the lifting of your head forward. The first few seconds of that movement can give your teacher a lot of information to be able to help you.
Part of the problem might be how you mentally prepare just before you come into the position. If you think, "Head lifts up", you are probably overusing your neck muscles to lift your head. If you think, "Chin to chest", you are probably straining your neck muscles in a forward direction to hold your head up. Or maybe, you aren't preparing mentally at all. You might be lifting your head up too quickly, without being mindful.
There are a few other ways to create this movement. One of my teachers, Jessie Zalla, uses this amazing image that I love:
Imagine a large marble between your shoulder blades on the mat. Think to yourself, what movement would my body have to do to roll the marble backwards along the mat? Hopefully, your body's reaction to that thought was to draw your sternum in and back, which then moves your upper spine and head up.... which then rolls the marble backwards.
Second, you need a new mantra. The lines, "head up" or "chin to chest" just aren't working for you. Imagine your head as the last vertebrae in your spine. Think to yourself, "Lift the spine forward off the mat". You are still probably trying to do this movement by lifting your head first. It takes practice to retrain your body how to do this movement, so don't give up. Try to lift the upper spine off the mat first, so your head, or "the last vertebrae on your spine", follows, not leads.
If you still have neck pain no matter what you or your teacher try, its time to go see your doctor. Disk issues, muscle spasms, arthritis- there are many causes of neck pain. Finding out what is behind your neck pain can help you get past it and continue to advance in pilates! Read more!