Move of the Month: Chest Lift

Using props to activate the upper quadrant and eliminate neck strain

The Chest Lift (similar to a crunch or sit-up) is one of the most foundational movements in Pilates — and one that shows up in countless abdominal exercises including the Single Leg Stretch, Double Leg Stretch, and Criss Cross.

Yet for many people, lifting the head and chest off the mat quickly creates neck tension instead of abdominal activation.

This month’s focus isn’t simply about reducing neck strain. It’s about using props to teach upper-quadrant activation so the abdominals can do the work — and the neck can relax.

🎥 Watch the Video

👉 Watch here: https://youtu.be/XU5saA48VlQ

In this video, I demonstrate a progression using simple props to support the head and neck while teaching proper muscle activation and alignment.

Why Neck Tension Happens

Neck strain during abdominal work often occurs when the deeper stabilizing muscles of the neck and shoulder girdle are not providing adequate support. When this support is missing, superficial neck muscles take over to lift the head, leading to:

• Neck fatigue

• Shoulder tension

• Overuse of the upper trapezius

• Reduced abdominal activation

Instead of strengthening the core, the effort shifts into the neck.

Introducing the Upper Quadrant

To perform chest lifts without strain, we must activate what I call the upper quadrant, which includes:

• Deep neck flexors → support the cervical spine

• Lower trapezius → stabilizes the scapula

• Serratus anterior → supports the shoulder girdle and rib positioning

When these muscles work together, they provide a stable foundation for abdominal work.

Why Upper Quadrant Activation Matters

When the upper quadrant is properly engaged:

✔ Neck tension decreases✔ Shoulder strain is reduced✔ Deep abdominal activation improves✔ Rib cage positioning becomes more optimal✔ Core control becomes more efficient

Even if you don’t experience neck pain, this approach is an excellent way to teach and perform the chest lift correctly. By activating the upper quadrant, you ensure the movement is supported and efficient — so instead of pulling with the neck, you feel the work where it belongs: in the abdominals.

Using Props to Teach Proper Activation

In this video, the focus is on using simple props to support the head and neck while training efficient muscle activation. These supports reduce strain, improve alignment, and help retrain correct movement patterns.

1. Towel Support

A towel placed under the head creates a gentle hammock, giving moderate support for the weight of the head while allowing the deep neck flexors to engage. This is an excellent starting point for anyone experiencing neck tension.

2. Magic Circle Support

Holding a Magic Circle behind the head provides mild support, as well as tactile feedback and gentle resistance, thus encouraging proper activation without gripping through the neck.

This helps maintain alignment while building strength and awareness.

3. Loop Band Support

A loop band placed behind the head offers dynamic support and feedback, promoting optimal head, neck, and shoulder girdle positioning. This variation challenges control while still reducing strain.

⭐️These tools are not meant to be permanent supports. They are teaching tools that help retrain efficient movement patterns. As muscular control improves, reliance on the props decreases.

Key Technique Cues

Try these cues during Chest Lift and other abdominal exercises:

✔ Gently press the back of the skull into the prop✔ Lengthen the back of the neck✔ Broaden the collarbones✔ Keep the ribs heavy✔ Lift only as high as control allows

Quality matters more than height.

Where This Applies

These principles apply to:

• Chest Lift

• Hundred Prep

• Single Leg Stretch

• Double Leg Stretch

• Criss Cross

• Hamstring Pull 2 and 3

• And many other abdominal exercises in which the head is lifted up from a supine position

⭐️Once the upper quadrant engages correctly, these exercises become more effective and significantly more comfortable.

The Takeaway

Neck tension during abdominal work isn’t always a strength issue — it is often a support and neuromuscular activation issue. Using props to train upper-quadrant activation allows you to:

✨ eliminate neck strain✨ improve core activation✨ build better movement patterns✨ perform abdominal exercises with greater ease and efficiency

What’s Next?

What movement would you like featured next? Comment below or send me a message — your questions help guide future content.

Moving with strength and ease,