Chronic neck pain – it can be a constant companion, hindering your ability to work, sleep, and enjoy daily activities. The culprit can be poor posture, stress, or even overuse. But there’s hope! Pilates offers a gentle yet effective way to manage chronic neck pain, improve flexibility, and strengthen the core muscles that support your neck.

This low-impact exercise method focuses on controlled movements, breathing techniques, and maintaining proper body alignment. By incorporating these elements, Pilates can help alleviate pain, improve range of motion in your neck, and prevent future flare-ups.

Here are seven Pilates exercises specifically designed to target chronic neck pain:

  1. Neck Nods:

This gentle exercise helps improve neck mobility and stretches the deep neck flexors.

  • Sit or stand tall with your shoulders relaxed and eyes looking forward.
  • Slowly nod your head down towards your chest, bringing your chin to your breastbone.
  • Hold for a second, then slowly lift your head back to starting position.
  • Repeat 10-15 times.
  1. Chin Tucks:

This exercise strengthens the deep neck flexors, which are crucial for proper neck posture.

  • Sit or stand tall with your shoulders relaxed and eyes looking forward.
  • Gently tuck your chin down towards your chest, lengthening the back of your neck without rounding your shoulders.
  • Hold for a second, then slowly return your head to starting position.
  • Repeat 10-15 times.
  1. Lateral Neck Flexions:

This exercise stretches the lateral neck muscles, improving side-to-side movement.

  • Sit or stand tall with your shoulders relaxed and eyes looking forward.
  • Slowly bend your head to one side, bringing your ear towards your shoulder.
  • Hold for a second, then gently return your head to starting position.
  • Repeat on the other side.
  • Perform 10 repetitions per side.
Pilates Exercises for Chronic Neck Pain
  1. Neck Rotations:

This exercise improves neck mobility and stretches the deeper neck muscles.

  • Sit or stand tall with your shoulders relaxed and eyes looking forward.
  • Slowly rotate your head in a circular motion, leading the movement with your chin.
  • Maintain a full range of motion without straining.
  • Complete 5 rotations in each direction.
  1. Scapular Shrugs:

Tight shoulder blades can contribute to neck pain. This exercise helps loosen them up.

  • Sit or stand tall with your shoulders relaxed and arms by your sides.
  • Shrug your shoulders up towards your ears, feeling your shoulder blades move.
  • Hold for a second, then slowly release your shoulders down and back.
  • Repeat 10-15 times.
  1. Cat-Cow (Neutral Spine)

This exercise improves spinal mobility and strengthens core muscles that support the neck.

  • Start on all fours with hands shoulder-width apart and knees hip-width apart.
  • Keep your back flat and core engaged.
  • As you inhale, arch your back slightly, dropping your belly towards the mat and looking up towards the ceiling.
  • As you exhale, round your back, tucking your chin to your chest.
  • Focus on maintaining a neutral neck position throughout the movement.
  • Repeat 10 times.
  1. Modified Swimming:

This exercise strengthens the core and improves shoulder stability, both important for neck health.

  • Lie on your stomach with forehead resting on the mat, arms extended out to the sides at shoulder height.
  • Engage your core and lift one arm slightly off the mat, keeping your shoulder blade down.
  • Hold for a second, then return to starting position.
  • Repeat with the other arm.
  • Perform 10 repetitions per side.


  • Listen to your body. If you experience any pain, stop the exercise and consult a healthcare professional.
  • Breathe deeply and maintain proper form throughout each exercise.
  • Focus on quality over quantity, especially when starting.
  • As you gain strength and flexibility, you can gradually increase repetitions or hold times.

Pilates: More Than Just Neck Pain Relief

These seven exercises are just a starting point! Pilates offers a wide range of exercises that can be tailored to your specific needs and fitness level. In addition to addressing chronic neck pain, Pilates can:

  • Improve overall posture
  • Strengthen core muscles
  • Increase flexibility
  • Reduce stress
  • Enhance balance

Finding a Qualified Pilates Instructor

If you’re looking for long-term relief from chronic neck pain, consider incorporating Pilates into your routine. Working with a certified Pilates instructor can be highly beneficial. An instructor can:

  • Help you create a personalized program that targets your specific needs.
  • Provide guidance on proper form and technique.
  • Offer modifications for exercises if needed.

Read more: Best Pilates Exercises To Improve Your Flexibility

Discover the power of Pilates with Evergreen Rehab and Wellness – strengthening your body, and calming your mind.

Take the first step towards a stronger, healthier you – sign up for Evergreen Rehab and Wellness Pilates today! You may book a 1:1 or a duet Pilates session at our Coquitlam clinic, Langley Clinic or Brentwood Clinic

Achieve your health and wellness goals today!

Schedule an appointment today at any of our clinics, where our practitioners are ready to assist you in achieving your health and wellness objectives.

Sign-Up Today!

Get the daily thoose of health and wellness tips and the latest offerss across our clinics.