Friday, October 15, 2010
Care for your LEGS and CORE at the same time...
ADD the Pilates Single Leg Stretch to your daily routine...or KEEP it in your routine...it's good for you!
Start reclining on your back. Draw your navel to your spine as you elevate your legs to a 90 Degree Angle. Keep your transverse abdominis engaged throughout the exercise. On an inhale, curl your head neck and shoulders up, tucking an imaginary orange between your chin and chest. Imagine your sternum reaching to the sky.
Keep the curve in your upper spine and draw your navel toward your spine.
Since your body has a tendency to work itself differently on an inhalation and exhalation...we'll vary the traditional exercise a bit here...
Inhale: keep your left knee at the 90 Degree angle with your left hand outside your left ankle and your right hand on the inside of your left knee. Extend your right leg forward. Point your big toe like you are pressing a button on the elevator. Extend and lower the right leg to the level where you still can maintain hips and ribs in alignment.
Inhale: Repeat on other side
Exhale: Repeat on Side 1
Exhale: Repeat on side 2
Complete 4-6 sets of pairs of inhalations/exhalations
To complete the exercise, hug your knees into your chest on an inhale. As you exhale, curl your head, neck and shoulders into your knees to make a little ball with your body. Exhale to uncurl and recline to a prone position.
Photo courtesy of Google Images