The name is a bit of a misnomer for the neck pull exercise, as you shouldn't actually pull on your neck. This is an advanced mat Pilates core exercise that strengthens and stretches your core, hamstrings and back. As with all Pilates exercises, proper form is important. Consult your physician before learning any new exercise.
Identification
Perform the neck pull exercise lying supine on your back with your legs fully extended. Push through your heels to dorsiflex your ankles. Place your hands behind your neck and pull your elbows in so they are not flared out to the sides. Exhale as you pull your torso off the floor into an upright sitting position. Allow your chin to move toward your chest as you curl up. Continue curling forward, rounding your low back and lowering your head toward your legs. Pause and then slowly reverse direction until you are in a supine position again.
Purpose
The Pilates neck pull exercise has multiple purposes. The beginning part of the movement strengthens your abdominal muscles. The first part of the exercise is similar to a straight-leg crunch. Use your abs to pull your torso off the floor to a sitting position. The second part of the neck pull exercise is a stretching motion. As you round your lower back and roll forward, you stretch your lower back and hamstrings, the muscles on the back of your thigh.
Modifications
The basic neck pull exercise positions your hands behind your neck, similar to the arm position for a crunch. However, this position increases the likelihood that you will pull on your neck, which regardless of the name, is not part of the neck pull exercise. A modification is to hold your hands in front of your forehead with your palms facing away from you. This way your elbows are in the same basic position, but you are less likely to yank your neck forward.
Precautions
Pulling on your neck can cause neck discomfort and pain. Although you do bring your chin toward your chest, you should not actively pull on your neck. If your neck hurts when you are doing the neck pull exercise, you are most likely pulling on your neck. Try the neck pull modification listed above. The Pilates neck pull exercise is an advanced version of the roll up. Perfect the roll up exercise first before moving to the neck pull exercise.
Member Comments