Pilates Neck Pull

A Pilates exercise combining spinal flexion and extension movements performed from a seated position, building core strength and spinal mobility through coordinated movements.

Instructions

1. Sit with your back upright and your knees bent, feet flat on the floor and hip-width apart.
2. Place your hands behind your neck with your fingers loosely interlaced.
3. Engage your core and slowly round your spine, rolling backward one vertebra at a time.
4. Continue rolling until your back is nearly flat on the mat, maintaining control throughout.
5. Pause briefly at the bottom.
6. Engage your core and slowly roll back up, articulating through your spine one vertebra at a time.
7. Return to the upright seated position.
8. Repeat for the desired number of repetitions.

Tips

• This exercise develops spinal articulation and core strength while improving the connection between upper and lower body movement.
• Move slowly and deliberately through each vertebra; avoid jerky or rushed movements.
• Your core should be engaged throughout to protect your spine and maximize abdominal activation.
• The movement should be smooth and flowing, not bouncy.
• Keep your hands gently supporting your neck without pulling; the movement comes from your core.
• If rolling all the way to the mat is too challenging, roll partway and then return.
• This exercise is excellent for improving spinal flexibility and core control.
• Coordinate your breathing with the movement: exhale as you round and roll back, inhale as you roll back up.