Mat Pilates - Intermediate Exercise - Double Leg Stretch
This exercise is part of a group of abdominal exercises (aka Vacation Series and or Series of 5) which is usually done in one big row.
This exercise along with Single Leg Stretch, Single Straight Leg Stretch, Double Straight Leg Stretch and Criss Cross/Bicycle are designed to strengthen the abdominals, strengthen the legs, develop core stability, work on shoulder placement and get the whole body working in one nice unit.
👂 IMAGERY AND CUEING
Pull the abdominals in deeper with every repetition...don’t let the abdominals pooch!
Stabilize the torso as the arms and legs move away from the center and keep the head and upper body in the same position throughout the exercise
Don’t wear your shoulders like earrings...keep the shoulders back and down
Low Back and neck injuries - Butterfly Version- bring the upper body into forward flexion and clasp the hands behind the head, legs into table top and elbows are bent facing forward to the knees. Open the elbows wide as you reach the legs up towards the ceiling and return the legs and knees back to start position.
For neck and shoulder injuries, use one of the modifications listed above
For low back injuries- Instead of working with a neutral spine, try imprinting your low back to the mat and imagine flattening everything down to the mat
Avoid with osteoporosis
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