Pilates is known for its abdominal focus. Many of the fundamental exercises involve curling the head off the floor and continuing to curl up through the shoulders. Often people struggle in these movements with their neck, and sometimes the supposed solution is that they need more abdominal strength. While more abdominal strength is helpful our abs can’t hold up our head, that’s our neck muscles’ job! Often people think that feeling the neck working is bad and they modify the exercise by leaving the head down, until the abs get stronger. Again, strong abs are great but we absolutely need neck strength as well. And the way to strengthen the neck is to do strengthening exercises for it. 

Neck exercises are very small and not very Instagrammable. It’s not a hot topic like six pack abs or feeling that bootie burn! Although they are not so sexy they are invaluable for healthy posture and vital to mastering the Pilates repertoire. You can think of the deep muscles in your neck like the “abs” of your neck. In the same way the deep abdominals support our lower back, those deep flexors of our neck support our head, neck and upper back. 

Many of us have chronic neck tension and things like stretching and massage provide some relief but that tension usually returns. When something is chronically tight it’s a sign that there is a weakness that needs to be addressed. By building up your neck strength chronic tension can be solved by having the proper strength in your neck to keep your head and upper spine upright with ease. Those Pilates exercises will become easier because your neck muscles have the strength they need to curl and hold your head up. Keeping your head aligned over your spine becomes easier because the muscles required to do that have the strength they need for the task. 

Remember that building strength takes time and only through consistent practice do we get results. With these small exercises less is more! By practicing them regularly you’ll gain the benefits but it’s important to only do the recommended amount and be patient with your progress. Slow and steady really does win in this case.

reFORM Pilates instructor Solara Jean demonstrates two neck strengthening moves here.