Boost My Core Strength: A Neck-Friendly Pilates Routine Offers an Alternative to Ab-Focused Exercises
When designing fitness routines for clients, I steer clear of certain core exercises due to their potential risk of straining the neck. Core strength is crucial for maintaining balance, reducing back pain, and making everyday tasks easier, but exercises like crunches can often trigger neck aches.
Fear not, as there's a low-impact, neck-friendly Pilates core workout by Jillian Hardwick that's worth a try. It's quick, takes just five minutes, requires minimal equipment (like the affordable TheraBand set on Amazon), and is kind to your neck.
How to do Hardwick's workout
- Leg Circles: Lie on your back with your arms flat by your sides. Lift your legs over your hips and draw them into a 45-degree angle. Keeping your lower back pressed into the mat, start circling one leg clockwise and then counterclockwise. Repeat with the other leg.
- Single Leg Stretch: Lie on your back with your legs in tabletop position. Extend your right arm toward your left knee while simultaneously straightening your left leg, while keeping your right knee bent. Return to the starting position and repeat on the opposite side.
- Double Leg Stretch: While lying on your back, lift both your legs to a 90-degree angle and hold your ankles. Inhale and lower your legs to the starting position while lifting your head, neck, and shoulder off the mat, reaching your arms out to each side. Exhale while bringing your legs back up and extending your arms forward, reaching over your knees. Repeat.
- Teaser: Sit on the edge of a mat with your legs extended, knees slightly bent, and hands behind your head. Inhale as you lift your legs off the floor and lean back, keeping your spine straight. Exhale as you slowly lower your spine back down, and roll down your spine one vertebrae at a time. Repeat.
Why do some core moves risk neck strain?
Neck strain can occur during core exercises due to numerous reasons, such as insufficient warming up, incorrect technique, or even 'tech neck'. In my experience as a trainer, however, incorrect technique and weak/unengaged core muscles are the most common culprits.
To prevent neck pain during abs exercises, try tucking your chin gently, as if there's an apple or tennis ball between your chin and chest.
When you need guidance on neck-friendly core exercises to reduce back pain, boost posture, and keep you comfy, give these alternatives a try:
- Side Bends improve spinal flexibility, balance, and posture.
- Hip Hinge engages core, glutes, and hamstrings for flexibility and strength.
- Chair Exercises for Abs (knee lifts and chair twists) are low-impact and effective for strengthening your core.
- Plank Saws strengthen the core without straining the neck.
- Modified Weighted Decline Sit-Ups shift focus to your core without causing neck strain.
Remember that maintaining proper form and engaging your core during these exercises can produce the best results while minimizing the risk of injury. So go ahead, choose exercises suitable for your needs, and work your way to a stronger, more supportive core!
- Incorporating Pilates workouts, such as the neck-friendly five-minute routine by Jillian Hardwick, offers a low-impact option for building core strength without straining the neck, using minimal equipment like the TheraBand set.
- To reduce the risk of neck strain during core exercises, pay attention to technique, ensure proper warm-up, and tuck your chin gently to maintain a neutral spine.
- For those seeking neck-friendly alternatives to traditional core exercises, consider incorporating exercises like side bends, hip hinge, chair exercises for abs, plank saws, and modified weighted decline sit-ups into your workout routine for a stronger, more supportive core while minimizing neck strain.
