{"id":58639,"date":"2020-10-30T07:26:51","date_gmt":"2020-10-30T07:26:51","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/neck-pull\/"},"modified":"2023-03-07T18:10:42","modified_gmt":"2023-03-07T18:10:42","slug":"neck-pull-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/neck-pull-pilates-exercise\/","title":{"rendered":"Neck Pull"},"content":{"rendered":"

Lie on back. Glue spine to mat. Place both hands at base of neck. Inhale, lift head and shoulders. Exhale, roll off mat bringing crown of head to knees. Inhale, stack spine up to seated. Exhale, tuck chin to chest, tuck tailbone, round spine down to mat. <\/p>\n

How To Teach Neck Pull Pilates Exercise<\/strong><\/span><\/h2>\n
\n

Position:<\/strong>\u00a0<\/span>15 of 34
\nPrevious Position:\u00a0<\/span><\/strong>Double Kick<\/a>
\nNext Position:\u00a0<\/span><\/strong>Scissors<\/a>
\nAlso Known As:\u00a0<\/strong>
\nCategory:<\/strong>\u00a0<\/span>Pilates Matwork
\nLevel:<\/strong>\u00a0<\/span>Intermediate
\nBenefits:<\/strong>\u00a0<\/span>Strengthen abdominals and back extensors.
\nPrecautions:<\/strong>\u00a0<\/span>Neck and shoulder injury.<\/p>\n

6 Teaching Steps For Neck Pull Pilates Exercise: Infographic<\/strong><\/h3>\n

\"Neck<\/a><\/p>\n

Step 1: Lie On Back<\/strong>
\nLie on your back. Glue your spine to the mat.<\/p>\n

Step 2: Hands<\/strong>
\nPlace both hands at the base of the neck.<\/p>\n

Step 3: Lift<\/strong>
\nInhale, and lift your head and shoulders.<\/p>\n

Step 4: Head To Knees<\/strong>
\nExhale, roll off the mat bringing the crown of the head to the knees.<\/p>\n

Step 5: Stack<\/strong>
\nInhale, and stack your spine up to seated.<\/p>\n

Step 6: Round & Repeat<\/strong>
\nExhale, tuck chin to chest, tuck the tailbone, and round spine down to the mat. Repeat.<\/p>\n

3 Top Teaching Tips For Neck Pull <\/strong>Pilates Exercise<\/strong><\/h3>\n

Tip 1: No Neck Pull<\/strong>
\nDo not pull on the neck with your hands. It\u2019s the abdominals that do the lifting.<\/p>\n

Tip 2: Shoulders & Elbows<\/strong>
\nKeep the shoulders down and elbows back.<\/p>\n

Tip 3: Glued Legs<\/strong>
\nBoth legs stay glued to the mat for the entire exercise. If they come up, you\u2019re cheating because the momentum will make it easier for your body to rise.<\/p>\n

1 Beginner Modification For Neck Pull Pilates Exercise<\/strong><\/h3>\n

Beginner Modification: Knees Bent<\/strong>
\nRoll up with your knees bent, feet on the mat, and hands assisting behind the thighs.<\/p>\n

1 Advanced Modifications For Neck Pull Pilates Exercise<\/strong><\/h3>\n

Advanced Modification: Lean Back<\/strong>
\nAdd in a lean back when you\u2019ve rolled up into the seated position.<\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/h4>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/h4>\n
    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n

    Online Pilates Lesson Planner<\/span>
    \n<\/strong>    <\/a><\/h3>\n

    Create your own Pilates Lesson Plans with my Online Pilates Lesson Planner, or use one of the 100,000+ Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Lie on back. Glue spine to mat. Place both hands at base of neck. Inhale, lift head and shoulders. Exhale, roll off mat bringing crown of head to knees. Inhale, stack spine up to seated. Exhale, tuck chin to chest, tuck tailbone, round spine down to mat. How To Teach Neck Pull Pilates Exercise Position:\u00a015 […]<\/p>\n","protected":false},"featured_media":66136,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[36,45,38,39],"pose_anatomy":[52,54,55,58,59,60,63],"pose_chakras":[],"pose_therapy":[],"pose_drishti":[96],"pose_dosha":[],"pose_meridian_lines":[],"class_list":["post-58639","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-forward-bend","pose_types-seated-floor","pose_types-strengthen","pose_types-stretch","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_anatomy-upper-back","pose_drishti-tips-of-feet"],"acf":[],"yoast_head":"\nHow to teach Neck Pull 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