Pilates exercises explained
Neck Pull
The Pilates exercise "Neck Pull" is an increase to the "Full Roll Up". In this exercise, in addition to the deep and superficial abdominal and hip muscles, the back muscles are also trained. In addition, if the leg extension can be maintained during forward flexion, the entire posterior fascial chain is stretched.
Exercise description
In the supine position we have the legs open at the hips, the feet are in the flex position. The hands are clasped behind the head. Shoulder blades remain stable throughout the exercise.
With an inhalation, begin to roll up over the head nod. The elbows point to the side. With an exhalation, continue to roll up vertebra by vertebra and then continue to bend the upper body forward over an imaginary ball.
With the inhalation we lengthen the spine from the tailbone to the crown of the head into the upright posture and lift the sternum towards the ceiling.
With the exhalation, we lean back behind the ischial tuberosities until we can no longer hold the activation of the abdominal muscles in length.
We now begin to slowly roll the spine back to the mat, vertebra by vertebra, over the lower back until we reach the starting position.
Repeat this exercise 3 to 5 times.
Frequently asked questions
What if the legs lift and I can't roll up?
Take your arms forward after the 1/3 and try to keep them behind your head again as you roll.
Pro Tip From Maria
Don't press your hands into the back of your neck, and don't pull too hard either.
Better to release the hands from the neck for a short time until the most difficult point is overcome.
Video with the brief explanation of the Pilates exercise Neck Pull
Most common errors
Tearing at the neck.
Lift legs off the floor.
Roll up with momentum.
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