“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.

Neck stretch 

What it helps

Stiff neck and shoulder muscles