Advanced Pilates Exercises : The Neck Pull Pilates Exercise

Advanced Pilates Exercises : The Neck Pull Pilates Exercise


The next exercise is called Neck Pull. It’s
similar to Roll Up, but there are a few differences. To begin, you’ll be lying out flat and your
arms are going to be out with your hands clasped behind your head. Check into your ribs to
make sure they are relaxed, and your feet are pointed. On the inhale, you’re going to
curl up slightly and then keeping your hands behind your head exhale to complete the roll
up, keeping your elbows as open as possible. Inhale to straighten up to a straight spine
position. Then hinge from the waist. And then exhale, initiating with a deep pelvic contraction
all the way back down slowly to the floor. Again, try to keep your elbows as open as
possible. How much they will close will depend on each individual. So, inhale to curl up
and then exhale to finish coming up all the way into a c-curve, your shoulders over your
hips. Inhale to extend to a straight spine position, hinge from the hips, and then exhale
deeply curving from your pelvis all the way down back to the mat. This is a very intense
exercise so three to five is plenty.