While spending my junior year of college in Ireland, I made a misguided decision to join the women’s rugby team. All I remember was being terrified of sustaining a head injury in the scrum, and marveling at how much beer* my teammates could consume.

So when I saw this photo of Thom Evans‘ neck getting thrashed in the Six Nations rugby championship, I grabbed my neck and winced audibly. Not only did it bring me back to those dark days in Dublin, but it made me think of my clients.

I have witnessed similarly pained expressions as new clients struggle to bring their head off the mat during many Pilates exercises. Check out this video on how to lift your head, neck and upper shoulders off the mat in the safest, most pain-free way. It takes practice, but it’s worth it.

*Pilates ‘n Beer post is in the works…stay tuned!