Find your Head and Neck Alignment
HEAD SUPPORTS IN PILATES
We spend increasing amounts of time with our leads looking downwards at screens and completing activities where our head is in a forward posture with our chin drawn towards our chest. Over time this becomes habitual and our posture is affected, leading to headaches and neck and shoulder pain.
When you enter a Pilates studio for the first time you might see different size blocks and supports being used in class to support the head and neck.
As a newcomer you may wonder what these are and why you may want to consider using one.
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WHAT?
We have various size supports:
• Small Towels
• Foam Block 15-22mm support on your back
• Foam Block 50mm block
• Wedge foam shapes
WHY?
As alignment is so important during our Pilates practice we use the correct head support to ensure that the head and neck as supported in their correct curvature.
If we continue to work with a flexed spine (chin drawn towards the chest) position we will not start the posture corrections we are looking for from class.
The supports used are not about being “comfy” but to ensure that the spine is in its neutral position as we work so that we work the correct muscles groups for each exercise.
Over time as our bodies correct imbalances; we will reduce the supports and eventually not need them at all.
HOW?
Find the correct size support for you:
Lying on your Back
You are aiming to find a support that allows your head (not neck) to be supported where your gaze is up towards the ceiling with a slight nod of the chin forward to provide a feeling of length to the neck.
Lying on your Side
The head should be supported to the depth of the shoulder without lifting the head towards the ceiling; aiming to have ears and shoulders level with the neck lengthened.
WHEN?
If you are doing exercises on your back or side you may consider and choose the correct head support for you at that time.
If you are doing exercises where you are working up onto the shoulders (e.g. Shoulder Bridge, Roll Over etc.) you should remove all head support.
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Want to improve your posture and learn how to activate your powerhouse? Ready for a change of pace? Intrigued to find out what you can achieve?
Whatever your level, come along to one of our friendly classes at The Pilates Hut to learn more.
