Pilates moves that strengthen and stretch your neck

By Lauren Shirreff 25 Oct 2024 (The Telegraph)

“A pain in the neck” – it’s a common saying because a stiff neck and sore shoulders are some of the most tricky joint problems we can have. Around 40 per cent of people in Britain experience neck pain at some point in their lives, with 10 to 20 per cent dealing with it at least once a year.

A common cause is prolonged use of phones and computers at work and at home. Many of us have bad posture, and while it can be tricky to train ourselves into better habits, stretching can both ease neck pain and help our bodies reset into a better shape.

“Pilates emphasises alignment and body awareness,” says Aimee Victoria Long, a London-based celebrity trainer and Pilates teacher. “It strengthens the muscles that support the spine, encouraging an upright posture and reducing the forward head position typical of tech neck,” she explains.

The practice also “focusses on core engagement, which improves overall posture and reduces strain on the neck”.

“By regularly practising Pilates,” she adds, “you can build strength, increase flexibility and improve postural habits, all of which help reduce the discomfort and issues associated with tech neck”.

You needn’t be the world’s bendiest person to benefit from Pilates moves that help to loosen and strengthen your back and neck. Whether you’re a total beginner, or a Pilates pro, here are 11 moves to help relieve your stiff neck.

Neck stretch

What it helps: Stiff neck and shoulder muscles

How to do it

• Sit or stand tall with a neutral spine and relaxed shoulders.  
• Gently tilt your head to the right, bringing your right ear towards your right shoulder (do not force the stretch). 
• To increase the stretch, gently place your right hand on the left side of your head and apply light pressure. 
• Hold the stretch for 20–30 seconds and repeat on the other side. 
• To further stretch the back of your neck, drop your chin towards your chest and gently clasp the back of your head with both hands.

This exercise relieves tension in the neck muscles, increases mobility and reduces stiffness caused by poor posture or prolonged screen time.

Chin tuck

What it helps: Forward head posture (tech neck) and neck strain

How to do it

• Sit or stand with a straight back, imagining a string pulling your head upwards. 
• Gently tuck your chin toward your chest, creating a “double chin” without lowering your head. Your gaze should remain forward. 
• Hold for 5 seconds, then relax and repeat 8-10 times. 
• Ensure the movement comes from the neck and not just the head. 

This exercise strengthens the deep cervical flexors and helps correct forward head posture by retraining your neck alignment.