(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 Single Leg Stretch:
Action for The Single Leg Stretch:
- Lie on your back.
- Head up,
- Right knee to chest with outside arm lon to ankle and inside hand on the knee.
- Scoop your abs; clench your butt and roll your shoulder blades away from your ears.
Classic Pilates Cueing:
- Inhale, and hug the leg and let the other leg reach out long.
- Switch legs, exhale and repeat
- Hug one leg, reach the other leg long.
- Zip up! Eyes on the belly!
(Classical Pilates Technique: The Single Leg Stretch, Scroll right>>>...)
Classical Pilates for Beginners:
The Single Leg Stretch
Level: Beginner, Repetitions: 6-10 each side.
The Roll Like a Ball
(In the Classical Pilates mat sequence, the One Leg Circle preceeds The Single Leg Stretch).
Double Leg Stretch-
Hug both shins to your chest...
- Builds abdominal endurance. Endurance is a very important factor in avoiding back pain.
- Teaches working the powerhouse and maintaining alignment.
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!
- Keep a perfectly still torso - no buckling, no side roll.
- The feet move in and out in a straight line- no bicycling!
- Shoulders wide, blades down, tips on the mat.
- Eyes on the belly!
- Hug the legs in strong, but keep the sacrum on the mat.
- Weak neck, put the head on a pillow.
Back pain or pain in the groin or aonterior thigh, slow it down and slide your heel away along the ground
Classical Pilates Technique: The Single Leg Stretch, © Bruce Thomson, EasyVigour Project