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Back

Neck Pull on the Pilates Mat

IntermediateStrengthTier T3

You lie on your back with your feet flexed a fist apart and your fingers interlaced behind your head. You press your head and hands into each other, curl up and over your legs, then pulse forward three times before you sit tall.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight
  • strap or belt

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on the back with the feet flexed about a fist distance apart, optionally under a strap.
  • Interlace the fingers behind the head and press the head into the hands and the hands into the head.
  1. He lies supine on the mat, feet flexed a fist apart, his fingers interlaced behind his head with his head pressing back into his hands.

    Step 1 of 5

    Lie on your back with your feet flexed about a fist apart, fingers interlaced behind your head, pressing head and hands into each other.

  2. He curls up and forward over his legs, his spine rounded in a deep C, his hands still clasped behind his head and his feet pressing long.

    Step 2 of 5

    Round forward over your legs, curling up and over them while the feet press long.

  3. He pulses his spine up and over his legs, arriving at a tall upright sit with his hands still behind his head and his legs reaching long.

    Step 3 of 5

    Pulse your spine up and over your legs three times, then sit tall.

  4. He lowers back toward the mat spine curling, his head pulling long against his interlaced hands, his legs reaching away along the floor.

    Step 4 of 5

    Round backward onto the mat reaching your legs long, gently pulling your head long against your hands on the way down.

  5. He lies supine on the mat, feet flexed a fist apart, his fingers interlaced behind his head with his head pressing back into his hands.

    Step 5 of 5

    Lie on your back with your feet flexed about a fist apart, fingers interlaced behind your head, pressing head and hands into each other.

Safety Information

You are supine with the feet flexed about a fist apart (under a strap if used) and the fingers interlaced behind the head. Press the head into the hands and the hands into the head, and on the way down gently pull the head long rather than collapsing onto the mat. Those still struggling with the roll up should get stronger before adding the neck pull. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.