How to Do
How to Do Stretching Using One Leg
This Pilates exercise may be performed by healthy exercisers who can stretch the legs without feeling any pain in the low back. They must also demonstrate good flexibility in the legs and low back.
If you are unable to keep the head and shoulders lifted off the floor, keep the shoulders pressed against the floor and start by sliding each foot along the floor to pull in and extend. When able to extend the leg and hover close to the floor, tap the ball of the foot on the floor before returning the leg to its drawn bent position.
Be certain to perform this exercise as long as good form is maintained throughout. Listen to your body, and do not force or strain any movement.
To increase the intensity of this exercise, move the leg a bit closer to the floor than previous attempts and or perform a greater number of repetitions.
Beginning
Beginning Stretching Using One Leg
Lie on the back or in a spine-supported position. Bending at the knee, draw each leg up until both calves are parallel to the floor and knees are pressed together. Suck in the tummy in an attempt to make the navel touch the spine.
Movement
Stretching Using One Leg Movement
1. Lift and curl your head and shoulders off the floor. Slowly extend the right leg straight out in front all the way down to a hover above the floor. Be sure not to strain the lower back while doing this. As if you were riding a bicycle, alternately extend one leg out while pulling the other leg in toward the chest. Guide your legs into perfect alignment. Be sure to never allow the leg to cross the centerline of your body.
Benefits
Stretching Using One Leg Benefits
Single-Leg Stretch is a beginner exercise that stretches the hips and legs.
