The Pilates method offers you a way of exercising control and precision of movement, so doing less, get more. This exercise prevents tightening of the neck, cervical spine problems.
The Pilates system is unique in that work several aspects of fitness at a time. In one exercise, you may be able to stretch, tone and re-educate the body posturally all at the same time.
Additionally, requiring attention and concentration on your part on the perception you have about the movement, develop a sense postural and kinesthetic (movement) that it can hardly be achieved with conventional exercise.
Exercise Pilates to stretch neck
Swan Dive (beginner)
Start position
* In the prone position (lying on the floor face down). Getting down to shoulder height. Arms folded. Palms down. Legs spread apart in the ground the width of her hips. Scapulae stabilized, ie, separated from the neck, this is achieved by distancing the shoulders of the ears. Pelvis neutral, or contracted navel to the back and the lumbar curvature to maintain its normal physiological. Inspiring.
Action Movement
* Exhale. Stabilizing the shoulder blades and gently press the ground with the forearms. Extend and expand the thoracic and cervical, not beyond the last rib. Extend the column means in this case the trunk off the floor, keeping the ribs close to the ground, but always trying to stretch her head forward and the pelvis backward.
* Inhale to hold the position, bringing the sternum away from the feet.
* Exhale. Lengthen the spine while descending to the ground. Ie chest regain contact with the floor.
* Repeat this movement between 8-10 times. Work with control and precision of movement, feeling all the time changes that occur in your body.
The periodic execution of the Pilates exercise opens up new possibilities of movement and little by little, eliminating parasitic actions, giving balance and precision to any action.