Large equipment like the Reformer and the Cadillac usually takes center stage in a Pilates studio, while the smaller accessories are forgotten and tucked away on the shelves. However, one powerful tool in Pilates can connect the entire body—and you might be missing the opportunity to use it: the Neck Stretcher! I've noticed that it's rarely discussed, and when I searched online for existing content, I found almost nothing! It's a lost treasure that needs to be rescued!
Its lack of fame may be due to fear since this accessory is placed around the head and works the neck muscles. Indeed, caution is needed when introducing it in lessons, as this accessory isn't for beginners! Although it has only a tiny spring, it is strong, and students must already understand how to connect the back muscles with proper lengthening to avoid overloading the cervical spine.
Joseph Pilates was a boxer, and when he created this accessory, the goal was to develop stability and alignment between the head and the spine by stretching and strengthening the muscles along the neck and upper back. In today's world, there might not be a high demand for boxers taking Pilates classes, but there is certainly a massive demand from people who use computers and cell phones daily! Neck pain caused by prolonged use of electronic devices is even called 'Tech Neck,' part of the treatment includes strengthening the neck and upper back muscles.
You might now wonder how and when to include the Neck Stretcher exercises, given that they can only be used with intermediate to advanced clients. How do you know when it's the right time? First, if you have never used the Neck Stretcher, seek guidance from an experienced Pilates instructor who can show you how to use the accessory safely. Please get familiar with the exercises on your own body first, and only then consider including them in your students' training routines.
When we think of Pilates as a comprehensive, integrated system, we can see the exercises building throughout the process. Have you ever considered where else you can see the Neck Stretcher's work in the Pilates system? You might notice it from the first day when your student rests their head and shoulders on the Reformer while doing Footwork, for example. The shoulder blocks stretch the neck, and a slight pressure of the head against the headrest aligns the cervical spine while strengthening the muscles. Later, we have exercises like Breathing and Chest Expansion on the Cadillac. On the Mat, we use hand resistance in exercises like Side Kicks, Neck Pull, and Kneeling Side Kicks. All of these exercises act as a step-by-step preparation for the Neck Stretcher.
In addition, you can include some specific exercises, starting with using your hands against the head to create resistance, then progressing to using the Magic Circle, and finally moving on to the basic Neck Stretcher exercises. I have also created a quick video demonstrating these specific exercises to guide you. Joseph Pilates honestly thought of everything! Don't overlook the smaller accessories—let yourself experience that full connection from head to toe!
Francine Rodrigues Pinto, MS
Pilates Teacher
Francine Rodrigues Pinto began studying Pilates in 2011 with Power Pilates, and during her Master’s degree, she focused her research on Pilates. Originally from Brazil, she moved to Los Angeles in 2021 to join Westwood Pilates and study with Jay Grimes. She currently continues her studies with Karen Frischmann and deepens her practice with Daniela Escobar. Learn more @francinerp
