Neck Pull
Advanced (7/10)Mat
Position: SupineEnergy: 5/10~60s
Cueing
Hands behind head; roll up with a long neck; hinge back with a flat back before rolling down.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
External ObliquesTransverse Abdominis
Regressions
Hands across chest; only roll halfway up; bend knees.
Progressions
Maintain legs straight and anchored; increase the hinge-back duration.
Common Errors
Pulling on the neck; using momentum; lifting legs off the mat.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
