Lying Neck Pull
Lying Neck Pull Exercise Description
The Lying Neck Pull is a supine, body‑weight drill that emphasizes controlled cervical flexion and head–neck alignment. It targets the deep neck flexors (longus colli and longus capitis), with assistance from the sternocleidomastoid and anterior scalenes, while the trunk remains quiet. The aim is a small nod‑and‑lift of the head that keeps the cervical spine long and the thoracic/lumbar spine neutral. Hands cradle the occiput to support and guide alignment—never to traction or yank the neck. Performed smoothly in a comfortable range, it builds awareness and control for positioning the head and neck during daily activities and training.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Side Abs, Side Abs, Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral
- Gender: Female
How To Do The Lying Neck Pull Exercise
‘- Lie on your back with knees bent and feet flat; ribs stacked over pelvis and lower back neutral.
– Place hands behind your head to cradle the occiput; elbows angled slightly forward in your peripheral vision.
– Set your neck: gently draw the chin straight back (small “double‑chin”) to find neutral cervical alignment; relax the jaw and keep shoulders down.
– Initiate a small head‑nod, then lift the head just off the floor, lengthening the back of the neck; keep the upper back and shoulder blades resting.
– Use your hands only for support—do not pull the head toward the chest; keep gaze toward the thighs to avoid neck hyperflexion.
– Lower the head slowly with control, maintaining the chin‑tuck and steady breathing.
– If the lift feels strained, perform only the gentle nod while keeping the head on the floor and refine alignment before lifting.
Lying Neck Pull Tips
‘- Stack your ribs over your pelvis and keep your lower back neutral before you start.
– Keep your trunk quiet, with the upper back and shoulder blades resting throughout.
– Cradle the back of your head so the elbows angle slightly forward in your peripheral vision.
– Gently draw your chin straight back into a small “double‑chin” to find neutral neck alignment.
– Relax your jaw and keep your shoulders down as you set your neck.
– Initiate a small head‑nod first, then lift the head just off the floor.
– Think about lengthening the back of your neck as you lift, not crunching it.
– Keep your gaze toward your thighs to avoid neck hyperflexion.
– Use your hands only to support and guide—do not pull, traction, or yank your neck.
– Lower your head slowly with control, maintaining the chin‑tuck and steady breathing.
– If the lift feels strained, stay with the gentle nod on the floor and refine your alignment before trying to lift.
Lying Neck Pull Beginner Introduction
In The Lying Neck Pull, attention goes to calm, precise motion of the head and neck while the rest of the body stays relaxed on the floor. This lying, bodyweight exercise highlights how the head moves over the spine, using mainly the small muscles at the front of the neck, with help from larger neck muscles near the throat and collarbone. The movement stays small and easy, creating a sense of length through the back of the neck rather than a big curl or crunch.
The classic version is done on the back with the legs comfortably supported and the hands resting behind the head to lightly support the skull. A gentle chin glide leads into a subtle nod and a low hover of the head above the mat, while the upper back and ribs remain settled. The arms simply guide and support rather than pulling. For some people, the practice centers on the tiny nod alone without lifting. Over time, this controlled pattern builds awareness of neck position for everyday posture, breathing, and training.