Pilates
Pilates Neck Pull
The Pilates Neck Pull is a controlled roll-up with your hands behind your head and legs extended. It trains abdominal strength and control as you move between lying down and sitting.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your legs straight and hip-width apart.
- Rest your hands behind your head.
- Curl your torso off the mat into a seated position.
- Round your torso forward over your legs.
- Straighten your spine into an upright seated position.
- Lean back slightly from your hips with your torso straight.
- Roll your spine down onto the mat until your head rests.
Form cues
- Keep your heels heavy.
- Keep your elbows in your peripheral vision.
- Exhale while rolling; inhale as you sit tall.
Common mistakes
- Pulling on your headLet your hands cradle your skull without forcing your chin toward your chest.
- Jerking through the roll-upReach your arms forward to shorten the lever if you cannot rise smoothly.
- Collapsing during the backward leanMake the lean smaller so your trunk stays steady before you begin rolling down.
Safety
Fatigue or forcing the roll-up can strain your neck or irritate your lower back. The hands-behind-head position makes the movement harder than an arms-forward roll-up.
- Practice a controlled arms-forward roll-up before attempting this version.
- Stop if you feel neck pain or sharp back pain.
If you have ongoing neck or back symptoms, or a condition that limits spinal bending, ask a physiotherapist about a suitable alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps
- Rest
- 45 sec
Prioritize a few smooth repetitions over a high repetition count.