Howdy Reader,
It feels like a great while since I’ve posted any Pilates specific info and I’ve been meaning to re-post a little something I did for my gym. The Real Body Movement is the place where I not only workout but also teach a couple of weekly Mat classes.
Sorry that the video format’s a bit condensed; the source is the gym’s social media account. Even though I am ahem starring in these two posts, the content does not belong to me so I’m sending a special shoutout to coach Kenz for letting me appropriate this to share with you.
Let’s get the disclaimer out of the way:
The information contained above is provided for general information purposes only. The contents of this video are not intended to amount to advice and Rebecca Forde disclaims all liability and responsibility arising from any reliance placed on any of the contents of this video. Use caution if you have any neck pathologies and please always talk to your healthcare provider
While I state that Pilates is for Every Body, I know it’s not for Everybody.
If you’re not into Pilates in any way, shape, or form, that’s cool, just share this with someone who is! I’m pretty sure there’s at least one person in your life who has had a go at a group reformer class and now can’t get enough. (whether or not what they’re doing on that big piece of equipment is actually The Pilates Method is a post for another day…)
WHY Your Head Might Not Feel So Great In The Hundred (or the Ab Series, or Rollup, or Footwork on the Mat, or…)
Your head weighs as much as a ten-pin bowling ball.
The way your neck is designed means you can move it in a lot of ways:
flexion & extension - nodding your head “yes”
rotation - shaking your head “no”
lateral flexion - bending your head side to side (which can excitingly lead you into a that funky dance move, the snake)
some combination of these - think of circling your head
Your head can end up in a lot of different positions and maybe the position you have it in for The Hundred is not optimal. A really common thing is to over-flex the neck and bring your chin tooooo close to your chest.
If you’re stiff in the upper back getting the chest up high enough to recruit the upper abs is challenging - you want to be thinking about bending at the bottom of the breast bone and feeling the bottom tips of your shoulder blades lightly on the mat.
You’re not using your eyes to tell your spine where you want it to be - if you look up at the ceiling then probably your head is too far back and you’ll be over relying on the muscles at the back of the neck (they will not be happy).
You might have heard these very common Pilates cues and corrections:
shoulders away from ears
slide your shoulder blades down your back
don’t wear your shoulders as earrings
insert your favourite here:__________
The problem with these cues is that you can easily over-correct. (any people pleasers out there?) If you’re depressing the shoulder blades you are literally fighting what you’re trying to do, which is to bend the spine.
Things To Think About And Things You Can Do That Will (or might/should) Help:
Work on the flexibility of your upper back with extension work. Pilates exercises that can help: Swan, Single Leg Kick, Chest Expansion, or Long Box Pull Straps. You could throw some reverse snow angels in there too. (your shoulder blades ideally should to be able to glide around back there on your ribcage)
Your spine goes where your eyes go so, for example, if your legs are in Table Top, look at your knees or thighs. Maybe gaze at your pubic bone but again, watch the over-flexion of your neck (it’s tempting to look at your belly button but I don’t recommend).
Strengthen your neck muscles. They might just be a bit too weak to hold up that noggin of a bowling ball.
Bring your shoulders up with you, just don’t go all Quasimodo and over do it, (I think of moving my spine and letting my shoulders come along for the ride).
Modify:
move your head into a slightly different position, you can also turn it side to side for some relief
put a hand behind your head for support
take your neck out of the exercise by leaving your head down on the mat (just double down on the breast bone to pubic bone connection to support your lower back
Finally
Always remember that it’s a Pilates practice. Still to this day, even after practicing Pilates for close to 30 years, sometimes my neck does not feel fabulous in The Hundred but I know it’ll all be okay.
Ultimately our goals are to:
stay present
be curious
keep on moving
Want More?
Delish Neck Stretches in 7 minutes:
Thinking about why we avoid hard things:
My post on full The Hundred:
Thanks for reading!
Catch you next time, xBec
