Seated Forward Bend with Neck Stretcher on the Cadillac
Using the Pilates Cadillac Neck Stretcher is key for teaching you so many movements you need for your Pilates practice. The Seated Forward Bend with the Neck Stretcher is one of my favorites for teaching you where you are rounding your spine from. Neck Stretcher exercises like this seated forward bend help you coordinate where your head goes in the shape you are making. It’s easy to pull your chin too much to your chest or look forward. But with the Neck Stretcher, you can’t cheat how to forward bend with your head and neck. After you do this exercise go and try Spine Stretch Forward on the Mat.
Press your heels into the mat, lift your center as you round forward.
Hook your Neck Stretcher up to your Leg Spring on your Tower or Cadillac. You can use your Arm springs but ideally use your Leg springs. Place the strap around your forehead and slide away from your poles until the springs are long and ideally not hanging. Reach your legs as long as you can as wide as your Cadillac mat. Flex your feet and press your heels down. Place your hands around the back of the strap to help pull it tight. Feel like your arms are doing “Shave.” Sit up really tall to start.
From your start position, round forward and aim your forehead, the strap, to the mat between your legs as you lift your center up. Then, from your center, roll up to sitting tall. Repeat this again 3-5x. Usually from here you will do your Flat Back variation after. But, definitely go and do your Spine Stretch Forward, Round Back on your Short Box, and your Upstretch Combo to see how the Neck Stretcher can help teach you the coordination of your round spine exercises.