Exercise #1437

Neck Pull

2 mins - Exercise
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Description



Muscle Focus: Abdominals.

Objective: Strengthen abdominals and back extensors, spinal articulation.

Start Position: Lie on your back and place both hands at the base of your neck.

Movement: Inhale lift your head and shoulders up, exhale roll off the Mat bringing the crown of your head to your knees, inhale stack your spine straight to the ceiling and hinge back on a diagonal, exhale round the spine down to the Mat.

Precautions: Avoid yanking on the neck or forcing the movement with momentum. Maintain the press of the legs together throughout.
What You'll Need: Mat

About This Video

Jan 01, 2011
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Transcript

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This is Neck Pull. The purpose of this exercise is to keep the spine mobile and strong, and also to work the abdominals. You're going to feel your stomach working quite a lot in this exercise. So the setup is lying on your back with your feet together and flexed. Reach back and place your hands behind your head fully interlocking your fingers.

The elbows will be kept wide here throughout the exercise in an ideal situation. Inhale to lift the head and chest off the mat. Exhale to arc roll the spine up and reach the body all the way over the leg. So this helps to increase flexibility. Inhale to lift the spine back up to a straight line and also hinge back, keeping the back straight there.

Then exhale, move the pelvis underneath you and roll down through your spine. Inhale to lift the head and chest. Feel the stomach working as you reach all the way over. Inhale to build the spine back to a straight line and keep the spine straight as you hinge back. You're feeling your stomach working to create that patterning.

Inhale to lift the head and chest. The legs stay together, pressed together throughout the whole exercise. The elbows are trying to stay wide and open throughout. We are looking for a strong and mobile spine and lots of work through the stomach. Kristi is going to show you a couple of things that could potentially go wrong in this exercise.

Be careful as you're rolling up not to yank on your neck or force and try to use momentum to get through the movement. Oftentimes you'll feel that there's a place where your body gets stuck or it feels like there's not a lot range of motion there. That would be a good time to just let go for that moment to work on moving with control until you pass that place in your body so that your body learns how to do the movement correctly. The Neck Pull.

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