Neck Pull Prep Hold
Static holding position, performed with the torso raised off the ground and hands behind the head, maintaining a C-curve in the spine.
Instructions
Lie on your back with your legs stretched out and together, feet flexed.
Place your hands behind your head, with your elbows slightly open (not fully extended), without straining your neck.
Activate your core by contracting your deep abdominals, as if you wanted to “flatten” your abdomen toward your spine.
Exhale slowly and begin to roll up your upper torso (head, neck, shoulder blades), lifting yourself slightly off the ground and forming a C-curve with your upper back.
Keep your chin slightly lowered, as if you were holding an apple under your chin, to protect your cervical spine.
Fix your gaze on your thighs, keeping your neck in line with your spine.
Hold the position for 10-20 seconds, breathing in a controlled manner.
Exiting the position: inhale and exhale as you slowly unroll your spine, returning to the supine position, vertebra by vertebra.
Exercise Details
Repetitions
3/4 reps
Hold Time
20 seconds
Breathing
Inhale in the starting position to prepare yourself. Exhale as you lift your torso and enter the hold position. During the hold: Inhale, expanding your chest sideways. Exhale, maintaining abdominal activation and the curve of your spine.
Important Warnings
People with neck problems:
It is recommended to keep your shoulders relaxed and not to pull your head with your hands, as the movement should come from your abdominals.
Pregnant women:
It is recommended to avoid this position from the second trimester onwards.
Quick Info
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