Why Is My Neck Doing All the Work? (And What to Do About It)

If your neck is always sore after Pilates, it’s not because you’re doing it wrong. It’s because your body is trying its best—with the tools it currently has. The body is smart and has adaptations.

We often think of Pilates as “core” work, but what happens when the core is offline—or doesn’t know how to start the job? The neck muscles, particularly the sternocleidomastoids and upper trapezius, often jump in to save the day. Only problem? They weren’t designed for the job they’re doing.

What’s Really Going On?

Let’s unpack the anatomy first. Your head is heavy—about 4.5–5.5kg. If your thoracic spine is stiff or your abdominals don’t activate well during spinal flexion (like in ab curl/chest lift), your neck muscles will attempt to lift and stabilise that weight.

The deep neck flexors (longus capitis, longus colli) are meant to assist—but in many people, especially those with forward-head posture or chronic desk work, they’re underactive or inhibited. Research from Falla et al. (2004) found that people with chronic neck pain have delayed and reduced activation of these muscles during head lifts.

Meanwhile, shallow breathing habits (common under stress) elevate the ribcage and pull the shoulders into elevation, reinforcing upper trap dominance and further contributing to neck tension during movement.

Why It Matters in Pilates

Pilates often asks for spinal flexion + head lift + breath control + abdominal activation… all at once. If any link in that chain isn’t working smoothly, your neck takes the hit.

Some specific contributors:

• Poor load management (e.g. holding a flexed head for too long)
• Lack of upper back mobility, preventing smooth flexion
• Too much emphasis on “hold your head up” instead of “initiate from the ribs down”
• Clients trying to “help” with their face (it happens)

What Can Clients Do?

Start by talking to your instructor. If your neck is constantly sore, it’s not a badge of honour—it’s a sign something needs support.

Things we often use at the studio:

• Head support with a towel or ball during flexion
• Prepping with breath work and ribcage mobility
• Sequencing cues that begin at the ribs, not the chin
• Slower reps with clearer initiation
• Alternate exercises that build strength without neck strain

What Can Instructors Do?

For instructors, this is your invitation to zoom out. Don’t just correct the neck—look at the whole chain.

• Observe head nod sequencing—is it chin to chest or whole-body tension?
• Use regressions like head nod with head support before ab prep
• Teach thoracic flexion in sitting or four-point kneeling before adding load
• Strengthen lower traps and deep abdominals to offload the neck
• Work with breath to de-emphasise upper chest accessory muscles

A useful cue might be: “Imagine the movement starting from the base of your ribs, not the tip of your nose.”

And remember, “keep your shoulders down” is often too vague. Try cueing scapular glide or serratus activity instead.

Your neck doing all the work is not a failure—it’s feedback. Instructors, use it as data. Clients, see it as a sign your body is compensating cleverly—but it’s time to upgrade the strategy.

Pilates is uniquely positioned to retrain these patterns because it’s not just about movement—it’s about awareness, control, and precision.

And when those systems align, your neck finally gets to take a break.