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Once you have the feel of this exercise, you can do it away from the wall.
The Spine and Hamstring Stretch:- Start Position
- Sit on the ground with your buttocks close to the wall.
- Spread your legs in a "V", a comfortable distance apart.
- Scapulas anchored, long back stretching up the wall, chin gently tucked.
- Let the feet point gently until you have the flexibility to flex your ankles.
The Spine and Hamstring Stretch:- Action
- Breathe in, and zip and hollow.
- (Breathing out): Curl your head forward, and let the rest of your spine follow,
until finally the hips are contributing to the movement.
- (Breathing normally, and remaining zipped): Gently reach forward with your fingers.
If you are sufficiently flexible, flex your ankles , and lengthen through the back of the leg.
- Hold for eight breaths then, (breathing out): zip, hollow, and rebuild your spine,
restacking one vertebra upon another, uncoiling from the hip until the back is elongating up the wall.
- Repeat on the other side.
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The spine and hamstring stretch:
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Start position
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Action
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Comments
- A fantastic multi-purpose stretch.
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What it does:-
- Every muscle and sinew along the back of your body and legs (and the sciatic nerve as well!)
can luxuriate in this stretch.
- Once you are confident, widen the "V" of your legs, and flex your ankles.
This, combined with flexing your ankles will
especially work the adductors and hamstrings on the medial side (inside) of your thigh.
These muscle groups are the ones that are especially used at "toe off" when running or walking.
Watch Points
- Long neck
- scapulas anchored
- Breath into back of rib cage.
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/
© Bruce Thomson, EasyVigour Project
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