Pilates · Intermediate
Neck pull
Also called Neck pull exercise
The neck pull is a classical pilates mat exercise that works like a harder roll-up, with your hands resting behind your head instead of reaching forward. Despite the name, you never pull on your neck. Your abdominals do the work while your hands simply support the weight of your head.
How to do Neck pull
- 1Lie on your back with your legs long and hip width apart, your feet flexed, and your hands stacked or lightly clasped behind the base of your head.
- 2Open your elbows wide, keeping them in view at the edges of your vision.
- 3Inhale and nod your chin toward your chest, then curl your head and shoulders off the mat.
- 4Exhale and roll up one vertebra at a time, then round forward over your legs with your elbows still wide.
- 5Inhale and stack your spine up to a tall seated position, from your lower back to the top of your head.
- 6Exhale, tuck your tailbone slightly, and roll back down slowly one vertebra at a time until your head rests on the mat.
- 7Repeat for three to five slow reps.
Common mistakes and how to fix them
The hands pull the head forward.
Let your hands cradle your head lightly and lead the curl with your chin nod and your abdominals.
The elbows close in around the face.
Keep your elbows wide and open, as if each one were resting against a wall beside you.
The legs lift off the mat as you roll up.
Press your heels away and bend your knees slightly so your abdominals, not momentum, lift you.
The body jerks up in one big effort.
Return to the regular roll-up with your arms reaching forward until you can peel up slowly and smoothly.
Modifications
- Practice the roll-up with your arms reaching forward first.
- Bend your knees slightly with your feet on the mat.
- Cross your arms over your chest instead of placing your hands behind your head.
- Roll halfway down and back up instead of all the way to the mat.
Benefits
- Builds deep abdominal strength and control.
- Improves movement through each section of the spine.
- Stretches the hamstrings and back as you round forward.
- Trains a tall, stacked seated posture.
Breath
Inhale to curl your head up and exhale to roll up and round forward. Inhale to stack tall, and exhale as you roll back down.
Take care
Take care with neck or lower back injuries, and never pull on your head with your hands. Build control with the pilates roll-up first, and stop if you feel sharp pain or strain in your neck.
Neck pull questions
Does the pilates neck pull actually pull on your neck?
No. The name comes from the hand position, but your hands only support your head. Your abdominals do the lifting, and your neck stays long.
What is the difference between the neck pull and the roll-up?
Both roll the spine up and down. In the neck pull your hands stay behind your head, so your arms cannot help you lift, which makes it harder.
How do I stop my legs lifting in the neck pull?
Press your heels away and slow the roll up. Bending your knees slightly also helps until your abdominals can lift you without the legs rising.
