How to Do Pilates Neck Roll and Chin Tuck

If you experience neck pain--during your Pilates workout or any other time throughout the day--do Pilates neck roll and chin tuck exercises. These simple, relaxing moves not only help alleviate pain, but also prepare you for other Pilates exercises that incorporate neck movements. Read on to learn how to do the Pilates neck roll and chin tuck.

Difficulty: Easy

Instructions

1. Lie down on your back. Bend your knees, and keep your feet flat on the floor. Rest your hands on your abdomen.

2. Relax your face, tongue and jaw. Do not clench your teeth. Slowly turn your head all the way to the left. Hold for a moment. Then slowly turn your head all the way to the right. Hold for a moment. Repeat several times.

3. Return your head to the starting position, looking up at the ceiling. Slightly tuck your chin toward your chest, as though you are holding an apple there. However, do not tuck so far that you move your head off the floor. Hold for a few moments.

Tips & Warnings

• • Breathe normally when you do Pilates neck roll and chin tuck exercises.

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