Exercise
Neck Pull
AdvancedAdvanced seated spinal articulation exercise that rolls down and up with hands behind the head.
Setup instructions
Sit tall with legs extended and feet flexed, hands interlaced behind the head. Keep elbows wide and spine long. Engage the abdominals before rolling back.
Breathing cues
Exhale to roll back. Inhale at the bottom. Exhale to roll up.
Movement steps
- 1Inhale to prepare.
- 2Exhale to roll back through the spine one segment at a time.
- 3Inhale at the bottom with control.
- 4Exhale to roll up and stack the spine tall without momentum.
Common mistakes
Pulling on the neck; using momentum to return; collapsing the chest; letting the feet lift.
Safety notes
Avoid if neck issues are present. Bend knees or reduce range if hamstrings limit control.
Connections
Related exercises
FAQs
Is Neck Pull beginner-friendly?
No. Neck Pull is advanced and usually follows strong Roll Up and spinal articulation work.
What muscles does Neck Pull work?
Deep abdominals control the roll; hamstrings and back muscles support alignment through the range.
What is Neck Pull good for?
It refines segmental spinal articulation and advanced trunk strength from seated.
Should my hands pull my head?
No. Hands support the head lightly; the movement comes from abdominal control and spinal articulation.