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How To Teach Neck Pull Pilates Exercise
Position: 15 of 34
Previous Position: Double Kick
Next Position: Scissors
Also Known As:
Category: Pilates Matwork
Level: Intermediate
Benefits: Strengthen abdominals and back extensors.
Precautions: Neck and shoulder injury.
6 Teaching Steps For Neck Pull Pilates Exercise: Infographic
Step 1: Lie On Back
Lie on your back. Glue your spine to the mat.
Step 2: Hands
Place both hands at the base of the neck.
Step 3: Lift
Inhale, and lift your head and shoulders.
Step 4: Head To Knees
Exhale, roll off the mat bringing the crown of the head to the knees.
Step 5: Stack
Inhale, and stack your spine up to seated.
Step 6: Round & Repeat
Exhale, tuck chin to chest, tuck the tailbone, and round spine down to the mat. Repeat.
3 Top Teaching Tips For Neck Pull Pilates Exercise
Tip 1: No Neck Pull
Do not pull on the neck with your hands. It’s the abdominals that do the lifting.
Tip 2: Shoulders & Elbows
Keep the shoulders down and elbows back.
Tip 3: Glued Legs
Both legs stay glued to the mat for the entire exercise. If they come up, you’re cheating because the momentum will make it easier for your body to rise.
1 Beginner Modification For Neck Pull Pilates Exercise
Beginner Modification: Knees Bent
Roll up with your knees bent, feet on the mat, and hands assisting behind the thighs.
1 Advanced Modifications For Neck Pull Pilates Exercise
Advanced Modification: Lean Back
Add in a lean back when you’ve rolled up into the seated position.
Free Joseph Pilates Lesson Plan
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates Exercises
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
