If you are suffering from neck pain or shoulder pain, you may think you are destined to live with the pain always. Prescription medications can be ineffective as most provide only short term pain relief. It can also be expensive, especially if you do not have a health insurance. Luckily, there is a natural way to relieve neck and shoulder pain and takes only a few minutes a day- Pilates.

What is Pilates?

Pilates is a popular exercise program that was developed by a man named Joseph Pilates over 90 years ago. It emphasizes maintaining balance throughout your body. It strengthens your core, improves your flexibility and posture, and allows for efficient, effective movements. Pilates is a great exercise program for just about anyone. It is popular with women trying to get back in shape after pregnancy; athletes and dancers for better sports and dance performance; seniors for overall health conditioning; and people who are recovering from injuries and requires a physical rehabilitation program. It is low impact and there are no complicated routines to learn. You can do the exercises right in your own home, on a mat if practicing Pilates Mat or on Pilates equipment, namely the reformer. It not only helps you get in shape and improves your posture; it provides instant relief from pain due to overuse and sports injuries.

How Does Pilates Help With Shoulder and Neck Pain?

Whatever the cause of your pain, Pilates can help. Muscles that are tight are weak and short and that causes discomfort. Pilates pain relief exercises work to strengthen and stretch those muscles to make them healthy and strong again. It makes an excellent program to embark on after your physical rehabilitation program. All you need in your program are routines that target your neck and shoulder muscles. This takes only a few minutes a day. The results are well worth it. The best prescription for recovery from injury and pain is exercise; the Pilates Method.

What Specific Pilates Exercises Should I Do?

There are several pilates exercises you can do that target your neck and shoulder muscles. Here are 3 simple tips:

1. Roll Shoulders.

Find a comfortable seated or standing position. Begin by rolling your shoulders backwards, then forwards. The Pilates exercises should be done slowly in a deliberate effort to keep the shoulders far away from the ears. Do 10-15 repetitions for each direction.

2. Neck Circles

Stand up tall to start. Keep the head upright and chest lifted. Look down and begin to rotate your neck clockwise. Do slowly as you inhale and exhale as you come around at the top. Repeat anti-clockwise. Do 10-15 repetitions.

3. Head Turns

This is a good neck release routine. Stand up tall as above. Inhale as you begin to turn your head to the right, exhale to turn to the left. Be sure to do the exercise as if you can lengthen the crown of your head to the ceiling. Keep your chin level with the ground and your gaze forward. Lift your upper torso up. You will feel the stretch in your neck and back. Repeat 10-15 times.

It is a good choice to work under a guidance of a credible Pilates instructor so that you know you are doing the right routines. Your instructor can help to implement changes to your routine, as you get better. Your instructor can also design a routine to benefit your whole body. The goal is to work towards a strong well centred functional body.