Neck strain and discomfort in the neck is definitely common among my pregnant and non-pregnant clients.  Here’s a common question I get from women who email me about doing pilates during pregnancy.

“I have a prenatal pilates video so I can keep in shape through my pregnancy, but everytime I do it, I just end up with a sore neck. Are there any Pilates gurus out there to tell me what I am doing wrong in my techinque?”

This happens to me sometimes when I do not concentrate on my form. When you are holding your head & neck off the ground, try to concentrate on “leading with the shoulders and lifting from your breastbone” not your head. If it helps, pick a spot on the wall or ceiling to focus on.

Other suggestions I’ve heard and tried are pressing your tongue to the roof of your mouth.

The number one solution to the problem of this neck pain is: put your head down!

You can also prop a pillow underneath your head, neck and slightly under your shoulders to lift up the upper enough to help you engage your core a bit. 

Check out the following articles for more information on safety during your prenatal pilates workout.

http://www.prenatalpilates.org/uncategorized/pre-natal-pilates

http://www.prenatalpilates.org/how-to-do-prenatal-pilates/pilates-for-pregnancy

You can also check out these books which were invaluable to me during my own pregnancy. 

Fit to Deliver: An Innovative Prenatal and Postpartum Fitness Program: Safe and Fun Exercises Tailored by Professionals to Benefit Both You and Your Baby

Pilates and Pregnancy: A Workbook for Before, During and After Pregnancy W/DVD

Also, one additional resource I would highly suggest you pick up now and use even after you have your baby…it’s this mp3 workout from Lynda Lippin.

Pilates for Neck and Shoulder Pain

Stay safe and don’t be afraid to just put your head down or stop doing an exercise – if it doesn’t feel good, then stop!

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