Neck and shoulder injuries are nothing to mess around with; however, they do not have to keep you from working out. In fact, some carefully controlled movements, such as these New York Pilates exercises for shoulder pain and neck injuries, may even help by strengthening the neck and shoulder muscles. Overdoing it will make things worse, thus it's important that you simply keep your movements fairly small and very controlled. The following instructions will guide you through the exercises, whereas the accompanying video provides a helpful visual and some extra tips. A decent exercise to start with is the scapula Isolation. It involves a fairly small range of motion and works only the small muscles in the middle of the back. This exercise is performed lying on your back, along with your legs bent at the knees, and feet resting regarding hip-distance apart.

1. Reach your hands straight up toward the ceiling, palms facing in.

2. keeping your head down inhale and reach your shoulders off the mat, stretching up.

3. Exhale as you pull your shoulders back down to the mat and repeat.

Another New York Pilates exercise for neck and shoulder injuries is informally referred to as the Head Nod. This exercise promotes neck stability. It's performed in the same position because of the previous exercise, however with your hands resting at your sides.

1. Start by tucking your chin in toward your chest.

2. Then, slowly carry your head off the mat, keeping your chin tucked. Keep your head on the floor for as long as possible on the chin tuck, allowing this to naturally lead into the neck lift.

3. Unstuck your chin, lower your head back down to the mat and repeat.

The next during this series of exercises is another set of scapula exercises however performed from another angle. This exercise puts slightly more pressure on the shoulders, increasing the intensity slightly. If you are coming back from a shoulder injury, you will need to step by step workout to this New York Pilates exercise that is performed on all fours.

1. Keeping the back of the neck long and even, push your shoulder blades up so you feel a stretch through your back. Keep your hands pushed into the mat and your abdominal muscles pulled in to keep the main target on your upper body.

2. Retract your shoulders as you come back to your starting position.

After repetition this set of scapula exercises several times, lie down flat on your stomach and place your hands under your forehead. This next exercise works the muscles in the back of the neck.

1. Carry your head off the mat as you exhale, keeping your chin tucked in somewhat.

2. Inhale as you lower down and relax, returning your forehead to your hands.

Repeat many times, remembering to keep it tiny. Though you cannot feel much, those very little muscles in the back of your neck are working hard.

If you are coming from a neck or should injury, these New York Pilates exercises are a decent place to start out, however, stick with a variety of moves that you simply will handle and step by step work your way up to more dynamic exercises.