The Neck Stretcher is one of my favorite options on the Pilates Cadillac or Tower. You can use it for seated exercises or for standing. And it's truly a teaching tool! And, also, a revealer of all the things you need to connect to when you don't have its support. The Neck Stretcher's tiny spring might have you think it's easy but you'll quickly learn how much power that spring has in it. And in this exercise, your body will learn how to connect from head to toe so whether you are doing a standing Pilates exercise or standing in life you'll be connected!
Hug outer hips in, stand in all four corners of your feet, lift tall.
Hook your neck stretcher to the hook on the outside of your Cadillac or if you are using a tower on the hook above your head. There are four standing positions in this exercise. I usually start standing facing away from the Cadillac or Tower. The strap of the Neck Stretcher is across the front of your forehead and your hands will both hold the strap in place behind your head. Think "Shave" in your upper back connection. Your feet should be firmly reaching into the floor, weight evenly across all four corners. Lift tall out of the crown of your head.
Facing away from the Cadillac: Lean your body slightly forward and then resist the spring back. It's a very small movement to be honest. But you'll feel your center engage to keep you from "hammocking" out in your lower back. Repeat 3-5x
Facing the Cadillac: Same foot position but now the strap is across the back of your head and your hands are holding it in place in front of your forehead. Again with the strength of shave in your upper back. Lean back slightly and then return. Repeat 3-5x. Notice the difference from front to back.
Facing the Side: the strap goes across the side of your head, you stand with your heels together and toes apart. Your side to the Cadillac. This version is a bit tricky. Your head moves sideways and returns. The body remains still. Repeat 3-5x each side.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!