The Single Leg Stretch (Advanced):- Start Position

1. Lie on your back in the relaxation position.
2. Breathe in and zip and hollow.
3. (Breathing out): Bring one knee up at a time to your chest. Let the toes just touch (not the heals). Hands placed on outside of calves.
4. Breathe in. Pelvic neutral and Scapulas anchored. Check that the elbows are open - your chest should be able to expand fully.

The Single Leg Stretch (Advanced):- Action

1. (Breathe out and maintain zip and hollow): Curl the upper chest up off the floor. The abdomen and lower chest remain still.
2. Breathe in , and place the right hand on the outside of the lower shin, and the left hand on the inside of the right knee.
3. (Breathe out, and still zipping): slowly straighten your left leg to point toward the wall. It should be at an angle of approximately 45 degrees. Keep your pelvis in neutral and your scapulas anchored.
4. (Breathing in): bring your left knee back to your chest.
5. Swap hands over on to the left knee.
6. Do the same but on the opposite side.
7. Repeat six to eight times each leg.

Comments

What it does

• This is a safe but challenging abdominal workout
• Integrates a number of movements combined with core stability. Great for learning to optimize your body positioning and movement.

Watch Points

• Maintain pelvic neutral, zip and hollow, and scapular anchor!
• Relax your neck (tuck your chin), and keep the upper chest "open".
• Make sure that the sides of the waist remain symmetrical: Don't buckle to the side!

Reference

1. Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes; Publ. Mosby 2002
2. The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/
3. Allan Menezies: The Complete Guide to the Pilates Method. Available from www.pilates.net