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Double Leg Stretch L2 - Pilates

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Double Leg Stretch L2                                                                                                                       
P
rimary Movers:
 
 
Pectorals (chest) Latissimus Dorsi (back), Deltoids

Stabiliser Muscles:
 
Tranverse Abdominals, Multifidus, Obliques, Rotator Cuff

Level of Difficulty:
   (3/10)
 

Scale 3

Frequency:
     •
 8-10 Repetitions
 

 Instructions 
  • From the set-up position inhale to prepare and as you exhale raise one leg off the floor until the shin is parellel to the floor as per the level 1 hundred  
  • Next take a breath to prepare and as you exhale lift your arms up so that your hands are pointing to the ceiling.  
  • Inhale and circle the arms in opposite directions, firstly moving towards the body.  
  • Exhale and continue to circle the arms in opposite directions circling out away from the body. Visualise your hands drawing perfect symmetrical circles on the ceiling.  
  • Inhale to prepare and then when ready gentle lower your arms and leg to the starting position  
 Teaching Points    
  • Keep both the shoulders on the floor  
  • Maintain stability in the torso and keep the ribcage down  
  • Ensure lateral thoracic breathing throughout  
  • Keep resting leg still  
  • Hold neutral spine