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

Pilates Information
Pilates Beginner Exercises
Free Pilates Exercises Online
(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:
  • 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.
Action for The Single Leg Stretch:
  • Inhale, and hug the leg and let the other leg reach out long.
  • Switch legs, exhale and repeat
Classic Pilates Cueing:
  • 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


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Level: Beginner, Repetitions: 6-10 each side.
Previous Exercise:
The Roll Like a Ball
The Roll Like a Ball
(In the Classical Pilates mat sequence, the One Leg Circle preceeds The Single Leg Stretch).
 Next Exercise:
Double Leg Stretch-
Classical Pilates Online: Single leg Stretch
Hug both shins your chest...

Purposes:
  • Builds abdominal endurance. Endurance is a very important factor in avoiding back pain.
  • Teaches working the powerhouse and maintaining alignment.
Precision Points:
  • 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.
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 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
Rolling Like a Ball: Sit Tall Modification

Classical Pilates Technique: The Single Leg Stretch, © Bruce Thomson, EasyVigour Project