Neck Pull
Plane of Motion
Sagittal
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Create a smooth articulation as the spine rolls down and up.
Deepen engagement when rounding over legs so the back doesn't flatten or arch.
Maintain the c-curve when appropriate.
Other Muscles at Play
Anterior spinal stabilizers keep the spine supported during articulation and provide lumbo-pelvic stability.
Spinal extensors stack the spine up in a seated position and co-contract with the spinal flexors to support and balance the spine as it rolls down and up.
Hip flexors assist with the spinal flexors when rolling down and up and rounding over the legs.
Hip extensors co-contract with the spinal flexors to roll the spine down and up and provide an anchor into the floor.
Dorsiflexors keep the feet flexed.
Objectives
Increase abdominal strength while improving control of the spinal extensors.
Increase flexibility and mobility of the entire spine.
Focus on articulation and control of the spine.
Increase flexibility of the hamstrings and posterior chain.
Focus on breathing to synchronize the movement.