The Pilates exercise of the month is the Neck Pull Prep.  This exercise is from “Half Roll Back” and “Roll Up” and moves fuller into an exercise known as Neck Pull.  It is important to feel comfortable doing the “Half Roll Back” and “C-Curve Hold” before attempting this exercise.

Level One
Start in a seated position with the knees bent and the feet flat on the floor.  Place the hands at the forehead and extend the back up so the spine is in neutral.  Inhale to prepare, exhale and move into a C curve (tuck the tailbone and pull the hip bones away from the thigh bones).  Inhale and stay in C curve, then exhale sending the body over the legs as they extend out into a pike position.  Inhale and peel the spine upward to start position.

Level Two
Start in a seated position with the legs straight, inner thighs connected and feet flexed.  Place the hands at the forehead and extend the back up so the spine is in neutral.  Inhale to prepare, exhale and roll the spine down one vertebra at a time extending the arms to the sides of the body.  Inhale, pull the knees to the chest, hold the legs and roll back up as done in “Roll like a Ball”.  Exhale and C curve the body over the legs as they extend out into a pike position.  Inhale and peel the spine upward to start position.

Written By: Tracy Cipryk
www.tracycipryk.com