10 easy Pilates moves that strengthen and stretch your back and neck

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

“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.
Stiff neck and shoulder muscles
This exercise relieves tension in the neck muscles, increases mobility and reduces stiffness caused by poor posture or prolonged screen time.
Forward head posture (tech neck) and neck strain
This exercise strengthens the deep cervical flexors and helps correct forward head posture by retraining your neck alignment.
Lower back pain, tight lower back muscles, and a weak core
This exercise helps to mobilise the lower spine, strengthens the abdominal muscles and alleviates lower back tension.
Lower back pain, glute activation and shoulder mobility
This exercise strengthens the glutes, hamstrings and lower back, while opening the chest and shoulders to relieve back and shoulder pain and improve posture.
Shoulder mobility, pain relief and postural correction
This improves shoulder joint mobility, loosens tight shoulders and encourages better shoulder alignment, helping to reduce pain and stiffness.
Tight hamstrings and hip mobility
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.
Stooped posture, spinal mobility and lower back tension
Stooped posture, spinal flexibility and core engagement
This improves spinal articulation, lengthens the muscles along the back of the body, and promotes proper posture by encouraging an elongated spine.
Core strength, shoulder stability and posture
This strengthens the core, shoulders and glutes, promoting better posture and reducing strain on the lower back and shoulders.
Stooped posture, shoulder tightness and weak lower back muscles
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
Recommended