Professional New York Pilates exercise for Shoulder and Neck Pain:

This professional New York Pilates 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 gradually work up to this professional 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 that you are feeling 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 return to your starting position.

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

1. Lift your head off the mat as you exhale, keeping your chin tucked in somewhat. Breathe as you lower down and relax, returning your forehead to your hands.

Repeat many times, remembering to keep it small. Even though you cannot feel much, those little muscles within the back of your neck are working hard.

If you are returning from a neck or should injury, this professional New York Pilates exercise is a decent place to start out, however, stick with a range of motion that you will handle and gradually work your way up to more dynamic exercises.