Neck Pull
What is a Neck Pull?
A Neck Pull is a traditional Pilates mat exercise that strengthens the core and improves spinal mobility. This slightly advanced exercise also strengthens the back and scapulae.
How do you do a Neck Pull?
Schritt 1
Begin sitting upright on the mat with your legs shoulder-width apart, feet flexed and hands laced behind the head.
Schritt 2
Lean your torso backward, maintaining your arm and leg positioning and keeping your core engaged.
Schritt 3
Lie down on your back.
Schritt 4
Lift your torso forward and up off the mat, pulling in through your abdominal muscles.
Schritt 5
Exhale and continue to roll up through your spine sequentially. Roll until you have flexed all the way up and over the pelvis until you’re on your sits bones, bowed forward over the legs.
How do you modify a Neck Pull?
Neck Pull for Beginners
Advanced Neck Pull
Neck Pull for Weak Lower Back
What are the benefits of a Neck Pull?
Core Strength
Back Strength
Flexibility
Expertenmeinung
This is a great exercise to flow from into ab work in a mat class.
I highly recommend working on the Pilates roll up first before trying a neck pull. I cue breath a lot in this exercise to improve abdominal support and for a smooth connection of movements in this exercise, flowing from one position to the next.