Pilates: Neck Pull

Step 1: To prepare

Sit at one end of your mat with your knees bent and feet hip distance apart. Place your hands behind your head keeping your shoulders down and elbows wide.

Step 2: The exercise version one

Inhale to prepare, exhale and pulling in your tummy curve back from the base of the spine, inhale here keeping your elbows wide, exhale bring the whole curve forward over your knees, inhale and articulate up through the centre of the spine to sitting.

Repeat this five times and relax your arms down to finish.

Step 3: The exercise version two

To prepare, lie down on your mat with your legs straight, feet hip distance apart and flexed and hands behind your head.

Now inhale and lengthen the back of your neck, exhale and flex up through the centre of your spine until you're curved over your legs. Inhale to articulate up through the spine to sit straight. Exhale and starting from the base of the spine, roll back down to the mat.

Repeat this four times being aware of keeping your elbows wide and shoulders down throughout.

When you finish hug your knees into your chest to relax.