Pulling on the neck with the hands
Hands support the head but should not pull it; the effort comes from the abdominals.
Overactive muscles
SCMScalenesSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Pilates · Core
Neck Pull
Coaching cues
- Lie supine; hands behind the head; legs extended and hip-width
- Inhale; curl up through the spine into a C-curve; exhale and hinge forward over the legs
- Roll back down one vertebra at a time — full spinal articulation
- An advanced progression of the Roll Up with the hands behind the head
Common faults 2
Feet lift off the mat at the top
Hip flexors dominate; the abdominals have lost control of the movement.
Overactive muscles
Hip flexorsRectus femoris
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗