Hundred for Neck Conditions – Pilates Exercise Guide


Exercise Overview

  • The goal is to create circulation from head to toe and move the breath in and out of the body. It centers the mind, and invigorates the body.

The Hundred for Neck Conditions – Exercise Instructions

  • Place the pillow under your head and keep your head there throughout the exercise.
  • Using your Powerhouse, bend your knees to your chest and then extend your legs straight up – 90 degrees. You can also bend your knees in the same tabletop position as explained in Modification A for Back Conditions.
  • Reach your arms and fingertips long off the floor and start pumping vigorously.
  • Breathe in slowly through the nose for 5 pumps and out through the nose for 5 pumps.
  • Repeat 10 times
  • Finish by lowering the head and arms, and bring the knees to the chest with your Powerhouse.
  • Have a small pillow handy



REMINDERFill the lungs with air, and then empty the lungs. Do only as many as you can to start. Remember to keep your abdominals flat and to tighten your buttocks!

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