Your neck or shoulder has started aching, and some of your usual poses or exercises now feel like a lot to ask. Positions that put weight through your head, neck or arms, or take your arms overhead, can be hard on a sore area. Adapting these for a while can help you keep practising while things settle.

Why some positions can bother a sore neck or shoulder

Headstands, shoulder stands and plough put weight through your neck, sometimes while it is bent forward a long way. Pilates exercises that lift your head and shoulders, like the hundred or chest lifts, ask your neck muscles to work hard. Downward dog, plank and chaturanga load your shoulders, and many flows take your arms overhead again and again.

When your neck or shoulder is sore, these positions can bring on discomfort. That does not mean you are causing harm. It is a sign to adapt for a while.

Positions to leave out or swap for now

Some ideas:

• Headstand and shoulder stand. Swap for legs up the wall, which gives a similar restful feel without load on your neck.
• Plough. Leave this out for now.
• Pilates head lifts. Keep your head down on the mat, or rest it in your hands, and focus on the work from your trunk.
• Downward dog and plank. Lower onto your knees, or use forearm versions, and keep holds short.
• Chaturanga. Lower from your knees, or skip it in flows.
• Arms overhead. Keep your arms at shoulder height, or rest your hands on your hips.

Props that can help

Props can make many positions more comfortable:

• A folded blanket under your shoulders in bridge or supported positions.
• A block under your head in lying poses, so your neck stays relaxed.
• A strap in arm stretches, so you do not need to reach as far.
• A bolster in restful poses like supported fish or child’s pose.

Positions that often feel comfortable

Much of your practice can carry on:

• Standing poses, with your arms at your sides or on your hips.
• Hip and leg work, like bridges, clams and leg circles.
• Seated and lying stretches that do not load the neck.
• Breathing and relaxation work.

Talking to your teacher

If you go to a class, letting your teacher know your neck or shoulder is sore means they can suggest alternatives as you go. Choosing gentler classes, like restorative, yin or mat Pilates for beginners, can help for now.

If you practise at home

Online classes can move quickly, and there is no teacher to suggest swaps. Pausing the video to set up props, choosing beginner or gentle sessions and skipping any position that bothers you are all fine. Placing your screen at eye level, rather than on the floor, saves your neck from looking down or up.

Reading how you respond

A mild ache during or after practice that settles within an hour or so is usually fine. If your neck or shoulder is sorer the next morning, use more of the swaps next time.

Gentle movement

Moving your neck and shoulders gently through a comfortable range helps stop stiffness building. Something to try:

• Slowly turn your head to look over each shoulder.
• Gently tilt your ear towards each shoulder.
• Roll your shoulders backwards five times.
• Draw your shoulder blades gently back and down, hold for a few seconds, then relax.

If you would like to follow along, VIDA has short videos of shoulder squeezes and guided neck stretches you can use at your own pace.

When to get it checked

You should get it checked by a GP or physiotherapist if you have tingling, numbness or weakness in your arm or hand, if pain keeps you awake most nights, or if you cannot lift your arm. If neck pain comes with sudden dizziness or changes to your speech or vision, you should speak to a doctor straight away.

Building back up

As things settle, you can gradually bring back weight-bearing and overhead positions, starting with short holds. Your VIDA pain check-in is a good way to keep track of how you respond.

What to take away

• Headstands, shoulder stands and plough can load a sore neck.
• Keep your head down in Pilates and your arms at shoulder height for now.
• Use props and forearm or knee versions of weight-bearing poses.
• Let your teacher know and choose gentler classes.
• Get it checked if you notice arm symptoms or night pain.

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