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Your cervical spine [neck] should hold its natural curve with your
head balanced directly above your shoulders when sitting, lying and
standing. In some cases, a small pillow should be used when lying on
your back to put your head and neck in a comfortable position.
Whenever you lift your head and upper body from the mat, lengthen the
back of your neck and nod your head forward without jamming the chin
into the chest. There should be enough room to fit your fist between
your chin and chest. Once your head is in proper position and your shoulder
blades are stabilized (Principle 4), the upper torso can be lifted by
contracting the abs and sliding your rib cage toward your pelvis.
When lying on your stomach and lifting the upper torso, pay particular
attention to maintaining an even line from the upper back to the neck.
Avoid lifting the head too high and crunching up the back of the neck.
HEAD & CERVICAL PLACEMENT
PRINCIPLE EXERCISES
1. Head Nods
Practice doing Head Nods properly before lifting head and shoulders
off the mat.
Avoid jamming chin into chest, which results in too much compression
of the neck.
 STARTING POSITION
Lying on back, pelvis and spine neutral. Knees bent, feet hip-distance
apart on mat. Arms long by sides, palms down.
 INHALE
lengthen back of neck, leaving head on mat.
 EXHALE
bring head back to neutral position.
2. Modified Curl Up
Practicing ab curls prepares you to safely do other more challenging
abdominal exercises. Avoid jamming chin into chest, which results in
too much compression of the neck.
 STARTING POSITION
Lying on back, pelvis and spine neutral.
Knees bent, feet hip-distance apart on mat. Arms long by sides, palms
down.
To prepare, inhale...
 EXHALE
lengthen back of neck, stabilize shoulder blades, contract abs to slide
rib cage toward pelvis and lift head and shoulders off mat. Keep lower
back in a neutral position; avoid pressing lower back into mat
 INHALE
return head and shoulders to mat, then return head and neck to starting
position.
3. Modified Breast Stroke Prep
With this exercise, use upper back muscles to lift head and shoulders
instead of pressing up with the arms. Keep abs contracted to protect
lower spine.
 STARTING POSITION
Lying on stomach, pelvis and spine neutral. Legs straight and together.
Elbows bent, hands by shoulders.
To prepare inhale...
 EXHALE
initiate by gently sliding shoulder blades down and reach top of head
away from tailbone to begin lifting upper back. Allow rib cage to open
and maintain bottom ribs in contact with mat.
 INHALE
maintain position and breathe into sides of rib cage without losing
abdominal contraction.
 EXHALE
lower upper torso to mat and return to starting position.
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The method
was developed by Joseph Pilates in Germany, during WWI, and introduced
in the United States in the 1920s. It was designed as a way to stretch
and strengthen the body, originally for rehabilitation. Today, more
people are learning that flexibility, strength, and balance of muscles,
can not only rehabilitate, but also help to avoid injury and improve
overall fitness for life and sport. Improved balance, posture, breathing
patterns and body awareness as well as bone and joint health are
only some of Pilates’ many benefits. Give it a try today!
