Pilates Exercise of the Month: Sciatic Stretch
Aim
To stretch the sciatic nerve
Starting Position
Lie supine on the floor with both knees bent. Bend the right knee in towards the chest and place a stretch band behind the foot. The band is held in the opposite hand to the foot (i.e. left hand). Extend the right leg away from the body until the leg is as straight as possible. Bring the leg towards the chest (hamstring stretch) as far as a neutral pelvis allows
Action
Inhale - to prepare
Exhale - Guide the right leg across the body towards the left side, using the band to pull it gently over to the opposite side. Simultaneously bring the left bent knee also towards the opposite right side, ensuring that the foot stays on the floor. Effectively the legs criss cross eah other.
There are 2 actions for the straight leg here: the leg comes towards the chest: the leg comes across the body. Use the right hand to press down on the right hip so that it does not lift away from the floor as the leg comes across the body.
Target Muscles
Sciatic nerve, hamstrings
Watchpoints
- Ensure that the hip and buttock of the straight leg stays on the floor to prevent them from lifting
- Keep the waist long and equal on both sides to avoid hip hitching
- Keep the foot flexed to ensure a nerve stretch
- The knee must be as straight as possible to gain maximum benefit from the stretch
- A nerve stretch can often be unpleasant so be careful not to go too far and overstretch
- Ensure the spine stays in neutral with the head on the floor
- Keep the neck long
Contra Indictions
This exercise works the core abdominals whilst maintaining lumbar and scapula stability
To work the abdominals and practice working in external rotation
This exercise strengthens the gluteal muscles and the external rotators of the leg so requires good turnout
To strengthen the obliques and the upper body whilst maintaining scapula and pelvic stability. An extremely challenging exercise.
This exercise strengthens the hamstrings and gluteal muscles whilst challenging core and scapula stability
To work the oblique abdominals, whilst maintaining length in the waist
To work the upper body whilst maintaining core stability
To strengthen the abductors, adductors and hamstrings whilst maintaining a neutral lumbar spine
This is a preparatory exercise for the full front rowing series
To challenge the upper body; maintain scapula and pelvic stability. Challenges co-ordination and balance
This exercise strengthens the mid back muscles and scapula stabilizers, assisting good posture.
To strengthen the inner and outer thighs whilst maintaining a neutral spine
To work the core abdominals whilst maintaining lumbar and scapula stability
To strengthen the side of the torso and shoulders in this side plank position
To work the oblique and core abdominals, whilst maintaining pelvic stability
To maintain a strong bridge position with a neutral pelvis and also maintain an equal height in the pelvis, whilst moving the legs.
To work the deep and superficial abdominals, maintain scapula and pelvic stability and challenge co-ordination
To work the abdominals and achieve segmental control of the spine and to stretch the back
This is one of Joseph Pilates original 34 exercises from his classic repetoire. It works the abdominals, whilst stretching the spine and hamstrings and chest.
