How to Do the Neck Pull Exercise in Pilates

Three Parts:Getting in the Starting PositionPerforming the ExerciseFrequency

This high-intensity exercise strengthens the muscles of the back, abdominals and scapulae.

Part 1
Getting in the Starting Position

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    Lie down on your back on the mat, keeping your legs extended and feet flexed along the mat. Keep your legs about hip-distance apart, and rest your head on your clasped fingers behind your head.

Part 2
Performing the Exercise

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    Inhale and lift your head and spine off of the mat, while not moving the lower body and continuing to rest your head with your elbows.
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    Exhale and continue rolling upwards until your torso begins to rest on top of your sit bones and your upper body is parallel with your legs.
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    Inhale and sit your spine back upwards until it is perpendicular with your body. Make sure your elbows still support your head.
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    Exhale while returning to the starting position by rolling your torso back downwards. Repeat for the desired number of repetitions.

Part 3
Frequency

  1. 1
    Do 5 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of these exercises are strengthened abdominals, increased flexibility of the back and better spinal articulation.

Warnings

  • Potential injuries may be incurred if this exercise is performed incorrectly.
  • Those with poor balance should be careful when performing this exercise.

Things You Need

  • Pilates mat

Article Info

Categories: Pilates