Hi, my name is Audrey Laurelton and I'm the owner of Equilibrium Pilates in Montclair, NJ. I'm here for About.com today to show you how to do the Pilates single straight leg stretch. For the Pilates single straight leg stretch, we're going to draw both knees into the chest. Curl the head up using those abs. Stretch the right leg up and reach the left leg out. Depending on your flexibility level, you're either gong to hold at the ankle level, the calf level, or the hamstring. The goal is to keep the back of the knee straight. Whatever you do, make sure that the hands don't separate at different levels and don't grab the back of the joint. You want to hold up here if possible. You want to keep the core nice and steady, shoulders wide.We're going to give this leg two little pulls for a little stretch. We are going to release the legs and scissor. Grab the other one, pull, pull and release. You want to go ahead and make a nice big exhale as you change legs so you can deepen the abs. Keeping the eyes focused on the navel and keeping the core as still as possible. You want to avoid pulling your body up or pulling your tailbone up. It's just a little stretch of the leg and release. 8 to 10 sets is appropriate for this exercise. For an advanced modification on the single straight leg stretch, you begin the same by drawing the knees into the chest. Curl the head up looking right at the navel. Lift the arms one inch off the mat stretching them forward toward the wall. Reach those legs up and you bring the right leg in for a pull, pull. Scissor. Pull, pull.You still want to be able to see those 2 distinct pulls of the leg, but you don't get to use your arms. The pull comes directly from the abs. It is an advanced modification, so use common sense. If you feel pressure in your neck or your lower back, return your hands to the leg or rest the head as needed. Thank you for watching. For more information, go to: health.about.com.
- NASA | Science for a Hungry World: Part 1
- An Introduction to Britain (1/8 ESL video+worksheets)
- Learn to Speak English Naturally - Family (Beginner)
- Learn to Speak English Naturally - Movies (Intermediate)
- Kindergarten Dance: Cha Cha Slide - Physical Education Class
- Justin Bieber Surprises Lucky Fans! | Just Dance 4