Pilates Exercises for the Neck

How to Strengthen a Weak Neck

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Using her fantastically illustrative cues and the Neck Tensometer, Lori shows exercises that can help strengthen and connect a weak neck so that it’s integrated with the whole body system. There are exercises in this class both for those who already have a solid Pilates foundation as well as more gentle ones for those just getting started. NOTE: Lori uses a lighter spring with Theresa for some exercises--the springs are from the Arm Chair (also called Baby Chair) She then shows a few of the same exercises using a heavier Arm Spring. Visit Lori and Theresa at Atlas Pilates in Seattle, Washington where this class was filmed.


What Others Are Saying


  1. precious74 2 years ago

    Thank you Lori! great tutorial, and yes is very important to be true to ourselves.

  2. Rubbery 4 years ago

    Lori, I only just got a neck tensometer & really enjoyed watching this video. I just had a quick question. I notice with some clients, their sternocleidomastoid muscles are quite prominent when they are doing some of the exercises. Is that a concern? I noticed that Teresa’s is more obvious in the last two exercises.
    Thanks for your time.

    • Lori Coleman-Brown Author
      Lori Coleman-Brown 3 years ago

      Hi Rubbery,
      Please forgive me for huge delay.
      I don’t freak out when I see people overuse certain muscle groups (sternocleidomastoids, quadriceps, lower back) for a time since I have a plan to help them develop an overall balanced body system. Sometimes those areas are weak too, or needed as a kind of scaffolding while the body is built and coordinated. Or while I figure out a better plan. Teresa has made great gains in her neck, shoulders and how they are connected to her powerhouse! I wish I could send you some pictures of some of her work doing a kind of scorpion prep on the barrels. Amazing! contact me at lori@atlaspilates if you would like me to click you those shots.


  3. LeeLee 5 years ago

    Just practiced this for the first time with my new Neck Tensometer and really enjoyed it…Thanks!

    • Lori Coleman-Brown Author
      Lori Coleman-Brown 5 years ago

      Hi LeeLee. Glad you liked the class. I’ve been working in lots more detail with the neck and am looking forward to sharing.

  4. LeeLee 5 years ago

    Okay, after a quick search I found (and purchased) the neck apparatus at gratz industries….looking forward to trying this out!

    • Alisa Wyatt

      Hi LeeLee! You found it! We are shooting this week and slow on the reply but it looks like your detective work was successful. You’re going to love youre new Neck Stretcher or Neck Tensometer as it is also known.

  5. LeeLee 5 years ago

    What is the apparatus that she is attached to the springs that she is using to connect the strap around her head? I have been in several bad wrecks and have a bit of a week neck as a result. I would love to add a few of these exercises to my daily routine.

  6. michaelabendrihem 6 years ago

    Hi Lori

    I don’t have yet baby chair. Which springs I should use with my neck strecher? I am afraid that the arm springs will be too strong. Is there some another option? Thank you

    • Alisa Wyatt

      Hi Michaela, I know Lori is busy this week with a seminar so I’m stepping in to answer your question. If you don’t have baby chair springs, use the lightest ones in your studio. That would usually be the springs for the Roll Back Bar or Pedipole. Hope that helps!

  7. Kara Wily
    Kara Wily 6 years ago

    Great series, Lori. I have a gentleman who has progressed nicely, but I think perhaps I have skipped some of the links that you addressed here. I can’t wait to start some of this series with him. Thanks!

    • Lori Coleman-Brown
      Lori Coleman-Brown 6 years ago

      Thank you Kara. Glad this class will inspire you.

  8. Alexandra Bohlinger
    Alexandra Bohlinger 7 years ago

    Thanks Lori for sharing your knowledge, it was very helpful to hear that a sensitive neck does need to get stronger like the rest of the body. I have a very strong power house but a weak neck, for having 3 cars accidents. So my neck needs to get stronger like the rest of my body! Eye opening. Thanks!

  9. mvorrias@athenspilates.gr 7 years ago

    Ladies that was wonderful, informative and calming..! I loved the internal smile..! Thank you once again. Maria <3

    • Lori Coleman-Brown
      Lori Coleman-Brown 7 years ago

      Hi Maria. Glad you liked the class. I’m finding this progression very useful for so many people.
      I’m smiling internally and externally 😀

  10. Lori, is there anyway to create those exercises without the neck apparatus. I do have the baby arm springs. I have a new client that has an extremely weak neck and all of this is going to be so beneficial to her. Thank you very much!

    • Lori Coleman-Brown
      Lori Coleman-Brown 7 years ago

      Hi. Yes. I work in a studio that doesn’t have this apparatus either. I use the strap from the end of the Cadillac and hook the springs to that. The client just needs to hold the strap well about their head because it doesn’t fit as well. It’s not quite as nice but it can work. Just start out with very little because its a strong exercise.

  11. ladyjane 7 years ago

    Very informative and such important information Lori .Thank you for sharing, it really is the attention to detail that makes the difference, look forward to your next post:)

    • Lori Coleman-Brown
      Lori Coleman-Brown 7 years ago

      I agree, very important to have strength and articulate control in this area. Glad you liked it.

  12. joesmat 7 years ago

    I have only seen the neck exercises on the Romana DVD’s. I thought the lady demonstrated the various exercises very skilfully. Made it look easy.
    Also, the point that Lori explained about the proper positioning of the neck in the half roll back toward the end was most informative. Thank you for sharing.

    • Lori Coleman-Brown
      Lori Coleman-Brown 7 years ago

      Teresa is an advanced client (teacher) who can do a sizzling workout. This was a real progression for her and now her neck has caught up with the rest of her body and she’s even stronger!

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