Neck Ache - Pilates

http://www.videojug.com/film/pilates-how-to-prevent-and-relieve-neck-ache-2

1. Shoulder Lifts - sit on a chair feet flat on the floor, knees together. Let your arms fall to your sides. Repeat the following six times: inhale and lift your shoulders up to your ears. Exhale and let your arms relax again not letting your shoulders roll forwards.



2. Head Rotations - sitting on the chair, inhale. Exhale as you rotate your neck to one side. Inhale. Exhale as you return your neck to the centre. Inhale. Exhale as you rotate your head to the other side. Inhale. Exhale as you return your head to the centre. Repeat this 4 four more times - 3 times on each side.



3. Neck Stretch - relax arms to the sides, imagine holding a heavy shopping bag in one hand. Inhale: stay; and as you exhale, tip your neck away from the arm with shopping. Inhale: stay, exhale: return to centre. Now transfer the shopping bag and repeat. Repeat this 4 more times - 3 times on each side.



4. Chin Nods - rest hands on thighs and look ahead. inhale, and as you exhale, gently lengthen the back of the neck and lower the chin down. Inhale and bring the chin to neutral, and exhale to start it again. Do this 5 times.