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The Single Leg Stretch (Simple):- Start Position
- Lie on your back in the relaxation position.
- Pelvic neutral and Scapulas anchored.
The Single Leg Stretch (Simple):- Action
- Breathe in and zip and hollow.
- (Breathing out): Bring one knee up at a time to your chest.
- Breathe in, and gently clasp your right knee with both hands.
- (Breathing out and still zipping): slowly sraighten your left leg up into the air. Keep your pelvis in
neutral and your scapulas anchored.
- (Breathing in): bring your left knee back to your chest.
- Swap hands over on to the left knee, and do the same but on the opposite side.
- Repeat six to eight times each leg.
Comments
A powerful abdominal exercise, this is another Classic Pilates answer to the
"Trunk-Curl Sit-Up", for which
Shirley Sahrmann lists a total of 13 watch points to avoid injury.
Don't do "Trunk-Curl Sit-Ups!" Do do the the Single Leg stretch!
(Related exercise:
"Perfect Abdominal Curl").
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Start Position
Action
Comments Continued
Once you have mastered this exercise, proceed to the more demanding "Single leg Stretch (Advanced)"
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What it does
- It is a safe but challenging abdominal workout
- Integrates a number of movements combined with core stability.
Great for learning to consciously
optimize your body positioning and movement.
Watch Points
- Maintain pelvic neutral, zip and hollow, and scapular anchor!
- Keep your neck relaxed and the upper chest "open".
- Make sure that the sides of the waist remain symetrical: Don't buckle to the side!
Reference
- Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes;
Publ. Mosby 2002
- The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/
- Allan Menezies: The Complete Guide to the Pilates Method. Available from www.pilates.net
© Bruce Thomson, EasyVigour Project
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