1. Neck Pull for Center and Balance
This wonderful exercise is repeated five times. The neck pull strengthens your core muscles, also known as your powerhouse muscles. These muscles criss-cross the front of our body in layers. This is the area where you learn to center both physically, and emotionally or spiritually as well. All Pilates exercises emanate from the powerhouse and build strength and balance.
2. Strength in Your Powerhouse
The trick is to remember to pull the lateral muscles in your back downward or in simpler terms--pull in the tummy. Use your powerhouse muscles to build strength in these core muscles. This will prevent shoulder tension, make the exercise easier, insure proper alignment and lengthen your spine. Remember to perform this exercise focusing on rolling the spine and vertebra in and and out of a C-curve like a giant wheel. Even though it is called the neck pull, the neck is never pulled. Instead, it is straightened and brought to its full length when you sit up.
3. Neck-Pull Readiness
Lie flat on your back. Flex your feet up and reach behind your head placing your fingertips against your neck. Stretch and lengthen your body. Push your belly button into the floor. Your elbows are flat against the floor and shoulders pulled down.
4. First Action Step
Your legs are shoulder-width apart. Keep the feet flexed. Inhale and lift up, rolling the spine up, pulling in the stomach muscles, with your chin tucked into the chest. Stretch and pull your legs forward in movement. Roll up and over your legs, pointing your elbows down toward the floor.
5. C-Curve Roll Back Down
Contract your belly button into your spine using your powerhouse muscles and roll back down as your spine goes back into a C-curve. Enjoy a roll down very controlled feeling as each vertebra rolls into place. Stretch and lengthen your legs out; flex your feet.
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