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../pevigouralt.gif (5K) Classic Pilates Mat Exercises Online: The Double Leg Stretch

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Pilates Beginner Exercises
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(1) Learning Pilates from other than a real live instructor is not easy, and does carry some slight risks. You should (in addition to these notes) attend a course of certified Pilates mat sessions. This is the safest way to learn, and it's also a lot of fun! (2) Please ensure that you are competent in "Pilates Contrology". (free pdf e-book).

Setup for The Double Leg Stretch:
  • Lie on your back.
  • Head up, eyes on your belly.
  • Hug both knees to your chest.
  • Scoop your abs; clench your butt and roll your shoulder blades away from your ears.
Action for The Double Leg Stretch:
  • Exhale into the hug.
  • Exhale and lengthen your arms back and legs forward at an angle of 45 degrees
  • Circle your arms around to the side, and exhale to hug (not pictured).
Classic Pilates Cueing:
  • Zip up! Eyes on the belly!
  • Exhale, hug it in!
  • Inhale, long and thin!



(Classical Pilates Technique: The Double Leg Stretch, Scroll right>>>...)
Classical Pilates for Beginners:
The Double Leg Stretch


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Level: Beginner, Repetitions: 6-10.
Previous Exercise:
The Single Leg Stretch-



The Single Straight Leg Stretch
(In the Classical Pilates mat sequence, the Single Leg Stretch preceeds The Double Leg Stretch).
 Next Exercise:
Single Straight Leg Stretch-
Classical Pilates Online: Single Straight Leg Stretch
Lengthen your legs up in pilates point and hold one ankle with both hands...


Classical Pilates Technique: The Double Leg Stretch, © Bruce Thomson, EasyVigour Project
Purposes:
  • Builds abdominal endurance. Endurance is a very important factor in avoiding back pain.
  • Teaches working the powerhouse and maintaining alignment.
Precision Points:
  • Perfectly still torso - no buckling, no side roll.
  • The feet move in and out in a straight line- no side bending!
  • Shoulders wide, blades down, tips on the mat.
  • Eyes on the belly!
  • Hug legs in strong, keep the sacrum on mat.
Modifications: Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!
  • Weak abdomen - extend both arms and legs up toward the ceiling.
  • Back pain or pain in front of hip - place hands under pelvis, keep knees slightly bent.
  • Weak neck - stacked hands, or a pillow underneath the head.
Doble Leg Stretch Modification Double Leg Stretch Modification Double Leg Stretch Modification