24 gifts – day 10: Is this the best neck release exercise ever?

Is this one of the best neck release exercises ever?

Neck release


Sometimes the simple exercises are the best, I think.

A few weeks ago, I taught some of the modules on Body Control Pilates Teacher Training where we cover a large array of exercises which give you a strong foundation to teach from.

Two of the exercises are called “Chin tuck” and “Neck roll”. Normally, they are done without a prop, but I have added one – the redondo ball – to facilitate the head movement.


What is the exercise about?

  • This exercise allows the muscles in the neck and throat to rest for a moment.
  • It also releases tension in the neck because of the small and slow movements.
  • We alternate between activating and lengthening the small sub-occipitals.


What do I like about it?

  • By placing your head on the ball you raise it off the floor which allow a smoother roll and nod.
  • These are 2 small and fundamental movements which can create awareness of how to move your head.
  • Because the movements are small and slow it and focus is on awareness they can make a big difference.
  • It is very calming because your movements are small and the attention is directed more inwards.
  • It is a perfect exercise to slow down a class if you want a more relaxing class.
  • At the same time it is a perfect exercise to teach good head movement as a preparation for e.g. curl ups.


What prop do you need?

A redondo ball without with just enough air in it, so you head is lifted off the floor and neutral.


Where to place the prop

The back of your head (under the curved part of your skull) – your head should feels as if it is floating.


Which course/workshop is the exercise from?

Body Control Pilates Teacher Trainer Programme.


And here is the video …

Video length: 4:07 minutes


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