10 easy Pilates moves that strengthen and stretch your back and neck (2024)

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Aimee Victoria Long, a London-based celebrity trainer and Pilates teacher, recommends a few simple exercises to correct ‘tech neck’

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Lauren Shirreff

10 easy Pilates moves that strengthen and stretch your back and neck (1)

“A pain in the neck” – it’s a common saying because a stiff neck and sore shoulders are some of the most tricky joint problems we can have.Around 40 per cent of people in Britain experience neck pain at some point in their lives, with 10 to 20 per cent dealing with it at least once a year.

A common cause is prolonged use of phones and computers at work and at home. Many of us have bad posture, and while it can be tricky to train ourselves into better habits, stretching can both ease neck pain and help our bodies reset into a better shape.

“Pilates emphasises alignment and body awareness,” says Aimee Victoria Long, a London-based celebrity trainer and Pilates teacher. “It strengthens the muscles that support the spine, encouraging an upright posture and reducing the forward head position typical of tech neck,” she explains.

The practice also “focusses on core engagement, which improves overall posture and reduces strain on the neck”.

“By regularly practising Pilates,” she adds, “you can build strength, increase flexibility and improve postural habits, all of which help reduce the discomfort and issues associated with tech neck”.

You needn’t be the world’s bendiest person to benefit from Pilates moves that help to loosen and strengthen your back and neck. Whether you’re a total beginner, or a Pilates pro, here are 11 moves to help relieve your stiff neck.

Neck stretch

What it helps

Stiff neck and shoulder muscles

How to do it

  1. Sit or stand tall with a neutral spine and relaxed shoulders.
  2. Gently tilt your head to the right, bringing your right ear towards your right shoulder (do not force the stretch).
  3. To increase the stretch, gently place your right hand on the left side of your head and apply light pressure.
  4. Hold the stretch for 20–30 seconds and repeat on the other side.
  5. To further stretch the back of your neck, drop your chin towards your chest and gently clasp the back of your head with both hands.

This exercise relieves tension in the neck muscles, increases mobility and reduces stiffness caused by poor posture or prolonged screen time.

Chin tuck

What it helps

Forward head posture (tech neck) and neck strain

How to do it

  1. Sit or stand with a straight back, imagining a string pulling your head upwards.
  2. Gently tuck your chin toward your chest, creating a “double chin” without lowering your head. Your gaze should remain forward.
  3. Hold for 5 seconds, then relax and repeat 8-10 times.
  4. Ensure the movement comes from the neck and not just the head.

This exercise strengthens the deep cervical flexors and helps correct forward head posture by retraining your neck alignment.

Pelvic tilts

What it helps

Lower back pain, tight lower back muscles, and a weak core

How to do it

  1. Lie on your back with your knees bent, feet flat on the floor, and arms by your sides.
  2. Inhale deeply, then exhale as you flatten your lower back into the mat by gently tilting your pelvis towards your ribs.
  3. Inhale and release the pelvis back to neutral (a slight natural curve in your lower back).
  4. Repeat 10–15 times, focusing on slow, controlled movement.

This exercise helps to mobilise the lower spine, strengthens the abdominal muscles and alleviates lower back tension.

Shoulder bridge

What it helps

Lower back pain, glute activation and shoulder mobility

How to do it:

  1. Lie on your back with your knees bent, feet hip-width apart, and arms along your sides.
  2. Inhale, and as you exhale, press your feet into the mat and lift your pelvis off the floor, one vertebra at a time, creating a straight line from your shoulders to your knees.
  3. Hold for a few breaths, then slowly lower back down through the spine.
  4. Repeat 10 times.

This exercise strengthens the glutes, hamstrings and lower back, while opening the chest and shoulders to relieve back and shoulder pain and improve posture.

Arm circles

What it helps

Shoulder mobility, pain relief and postural correction

How to do it

  1. Lie on your back with your knees bent and arms straight up toward the ceiling.
  2. Inhale, and as you exhale, circle your arms out to the sides and down towards the floor, keeping your shoulder blades engaged.
  3. Inhale as you bring your arms back up to the starting position.
  4. Perform 8–10 circles in each direction.

This improves shoulder joint mobility, loosens tight shoulders and encourages better shoulder alignment, helping to reduce pain and stiffness.

Hamstring stretch

What it helps

Tight hamstrings and hip mobility

How to do it

  1. Lie on your back with your legs extended.
  2. Lift your right leg straight up, keeping your left leg on the mat. If needed, you can slightly bend the left knee.
  3. Holding your right thigh or calf, gently pull the leg toward you. You can use a strap or towel if you can’t reach your leg.
  4. Hold the stretch for 20–30 seconds, then switch legs.

This stretches and lengthens the hamstrings, which are often shortened due to sitting, and helps improve flexibility and relieve lower back strain from tight leg muscles.

Cat-cow stretch

What it helps

Stooped posture, spinal mobility and lower back tension

How to do it

  1. Start on your hands and knees in a tabletop position, with your hands under your shoulders and knees under your hips.
  2. Inhale and arch your back, dropping your belly towards the mat while lifting your head and tailbone upwards (cow pose).
  3. Exhale and round your back, tucking your chin to your chest and your tailbone under (cat pose).
  4. Move slowly between these two positions, coordinating with your breath, for 8–10 cycles.
  5. This increases flexibility in the spine, encourages correct posture and relieves tension in both the upper and lower back.

Wall roll down

What it helps

Stooped posture, spinal flexibility and core engagement

How to do it

  1. Stand with your back against a wall, feet hip-width apart, and your heels a few inches away from the wall.
  2. Inhale deeply, then as you exhale, begin rolling down through your spine, starting with your head, then the neck, and continuing down slowly through your back.
  3. Keep your core engaged, and arms relaxed as you roll down. Stop when your hands reach your shins or the floor.
  4. Inhale at the bottom, then exhale and slowly roll back up, stacking each vertebra until you’re standing tall again.
  5. Repeat 5-6 times.

This improves spinal articulation, lengthens the muscles along the back of the body, and promotes proper posture by encouraging an elongated spine.

Leg pull front

What it helps

Core strength, shoulder stability and posture

How to do it

  1. Begin in a plank position on a mat, with your hands under your shoulders and your body in a straight line from head to heels.
  2. Engage your core and lift one leg off the floor, keeping it straight and pointing your toes.
  3. Hold for a breath, then lower the leg and repeat on the other side.
  4. Perform 5–8 repetitions on each side.

This strengthens the core, shoulders and glutes, promoting better posture and reducing strain on the lower back and shoulders.

Swan dive

What it helps

Stooped posture, shoulder tightness and weak lower back muscles

How to do it

  1. Lie on your stomach with your legs extended and your hands under your shoulders.
  2. Inhale, and as you exhale, press into your hands to lift your chest off the mat, extending through your spine.
  3. Keep your shoulders away from your ears and engage your glutes and lower back.
  4. Hold for a breath at the top, then lower down slowly.
  5. Repeat 8-10 times.

This strengthens the muscles of the back and shoulders, improves posture and stretches the chest and front of the body.

Pilates moves provided by Aimee Victoria Long, a Pilates teacher and celebrity personal trainer

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