Pilates Exercise of the Month: Double Leg Stretch
Aim
To work the deep and superficial abdominals, maintain scapula and pelvic stability and challenge co-ordination
Starting Position
Lie supine in the relaxation with knees bent. Inhale to prepare. As you exhale, engage the core abdominals and lift one leg up at a time until the legs are bent at 90 degrees above the hips.
Action
Inhale – To engage to core abdominals and extend the legs as straight as possible in a turned out position at an angle of between 50-90 degrees from the body and simultaneously curl the head and shoulders off the floor, whilst straightening the arms so that they are parallel to the floor just above hip height. The toes are softly pointed
Exhale - To raise arms up to the ceiling whilst dorsi flexing the feet
Inhale - Continue circling the arms back and out to the side and back to the parallel position just above the hips whilst plantar flexing the foot
Exhale - To return back to the starting position. The lower the legs are to the floor, the harder the exercise.
Target Muscles
Core Abdominals, external rotators, gluteals
Watchpoints
· As the arms circle backwards, the weight of the arms can pull the torso back down towards the floor. Use the abdominals to lift the torso higher as the arms circle backwards to prevent losing height in the torso
· Ensure neck stays long with the eyes focused down towards the pelvis
· Ensure the shoulders are away from the ears, particularly as the arms circle back
· Maintain a soft elbow joint
· Ensure the flexion of the feet comes from the ankle joint so that the toes do not over curl
· Only move the legs as far as a neutral pelvis can be maintained
· For tight hamstrings, the knees may be slightly bent as is necessary
Contra Indictions
The turned out position of the leg may not be suitable for sciatica (choose variation one)
The half-curl position may not be suitable for certain disc-related back problems or osteoporosis
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
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This is a preparatory exercise for the full front rowing series
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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
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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
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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.
