The Magic of the Pilates Neck Stretcher
Photo Credit: Mel Younker
Written by Rim Benoud-Schmitz
“Oh wow, I really feel my upper powerhouse!” This is the most common response from my clients when I introduce them to the Neck Stretcher.
The Neck Stretcher is a classical Pilates accessory developed by Joseph Pilates. It is one of those pieces of Classical equipment that a number of clients and teachers seem to avoid. Granted, it does look like a piece of medieval torture equipment. However, it has fundamentally changed my personal practice and my clients’ practice.
Pilates Neck Stretcher Magic in Action for a Hypermobile Body
I have Hypermobile Ehlers-Danlos syndrome (hEDS), a connective tissue disorder that impacts the stability of my entire body. One of my symptoms is that I can’t always sense where my head is in space and struggle to identify if my head is in line with my spine. I’d expend a lot of mental energy during my lessons thinking about my head placement.
Things really clicked for me once I started using the Neck Stretcher!
I was introduced to it during my teacher training program. My teacher trainer had me do a version of the neck pull using the Neck Stretcher with the Small Arm Chair Springs. (Note: I’m lucky to work in a studio with spare Small Arm Chair Springs, which made the Neck Stretcher more accessible compared to using the Arm Springs.)
My neck pull was never smooth, but I’d get through it. There was always a moment in the up and over where all my muscles would twitch in an unnatural fashion. Once I had the Neck Stretcher to push my head into, I was able to find a deeper connection to my powerhouse. Everything then fell into place and my neck pull became fully integrated and smooth.
I now carry the imagery of the Neck Stretcher across the entire Pilates system. Whether I’m doing Going Up Front on the Wunda Chair or the Rowing series on the Reformer, imagining wearing it instantly gets me integrated and aligned. Remembering the physical feedback takes little mental energy, which allows me to stop overthinking and be fully present in my lessons.
Benefits of the Neck Stretcher for the General Population
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Proprioception: The Neck Stretcher helps you better understand where your head is in space.
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Lengthening: The Neck Stretcher reinforces the notion of keeping your throat open and long instead of collapsing the throat to get chin to chest when going into flexion.
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Powerhouse Connection: The Neck Stretcher provides a level of feedback and connection that allows you to deeply connect to your powerhouse and feel fully integrated.
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“I’ve never felt that part of my abs before!” – Client with 10+ year Pilates experience
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Relationship to Gravity: The Neck Stretcher exercise list includes both seated and standing exercises which allow for finding full body integration in different orientations.
Safely Introduce Clients to the Neck Stretcher
Although it’s called the Neck Stretcher, the movement doesn’t initiate with the neck.
The client should understand the concept of using their powerhouse to move their spine before adding the Neck Stretcher to their lessons. For example, if a client still uses their head in a disconnected manner to initiate spine stretch forward versus the scoop of their powerhouse, they probably aren’t ready for the Neck Stretcher. A client lacking the connection to the powerhouse will likely report having neck pain or report that they only feel their neck muscles working.
I introduce the Neck Stretcher with the Small Arm Chair Springs connected to the top hooks of the Cadillac. If Small Arm Chair Springs aren’t available, I recommend using arm springs connected to the middle hooks of the Cadillac.
I start with seated exercises (roll down and lean back) and if those resonate with the client, we move on to standing exercises (standing lunge and lean back squats). I make it clear to my client that the goal isn’t range of motion, but instead to place value on feeling fully integrated in their body.
Connecting the Neck Stretcher to the Pilates System
The magic of the Neck Stretcher translates across the entire Pilates system. Once my clients are familiar with the Neck Stretcher and have felt how it changes the work in their body, I connect the physical breakthroughs they experience with the Neck Stretcher across the rest of the system.
For example, I’m able to relate the sensations of a deep scoop and head alignment to:
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Neck Pull on the Pilates Mat
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Standing pumping on the High Chair or Wunda Chair
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Teaser on Reformer
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Elephant on the Reformer
The connection a client finds with the Neck Stretcher can be applied to almost every single exercise in the system.
Discover the Magic Yourself
The Neck Stretcher has helped me and my clients feel fully integrated in our bodies across the entire Pilates System. The Neck Stretcher is now how I center and ground myself at the start of my own personal practice.
The next time you’re in the studio, find ten minutes to experience the magic for yourself! Let me know how it goes in the comments!
About Rim Benoud-Schmitz
Photo Credit: Mel Younker
Rim began her Pilates practice in 2021. At the time, she was navigating a torn hip labrum, diastasis recti, and a shoulder stability issue. Rim enjoyed an active lifestyle including yoga, hiking, and weightlifting; however, she frequently experienced pain and recurring injuries. Pilates proved to be a turning point, helping her build strength and cultivate a deeper mind-muscle connection. Her Pilates practice has significantly improved her strength and joint stability, allowing her to hike more frequently and return to weightlifting.
Seeing how much Pilates transformed her body prompted Rim to dive deeper into the work by becoming an instructor. She completed her 1,000-hour Certified Classical Pilates Instructor training from Katie Kahumoku at The Workshop in Feb 2026.
Connect with her on Instagram.
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June 15, 2026
I love the neck stretcher! It’s helped me so much