Pilates Exercise Instructions:
Lie on back, knees bent and hip width. Hands holding head. Spine is in neutral, engage pelvic floor. With out using neck and without moving hips/low back lift head and chest off mat. Lift till shoulder blades barely touch mat. Use strength in abdominals, shoulders and arms to completely hold weight of head. The neck muscles must be totally relaxed. Lift on exhale, lower on inhale keeping ribcage pulled in. The more the abdominals pull in the quicker the neck relaxes. Repeat 6x.