Wednesday, October 23, 2013

Break It Down: Single Straight Leg Stretch (Part 3 of Series of 5)

Otherwise known as Scissors or the Single Straight Leg Stretch.  Feel the inner thigh brush as your stabilize your pelvis for this core and hamstring challenge.

Purpose- teaches how to work in opposition, strengthens core, stretches hamstrings, improves alignment

Preps- 100sSingle Leg Stretch, Feet in straps, Double knee folds, Leg Springs (Frogs, Lower/Lifts), Tree 

Form- hollow out abs, hold by knee or ankle of single leg, scissor legs in air, pull into midline throughout, tips of shoulder blades on the mat

*May not be appropriate for those with low back or neck issues.  See modifications below.

Modifications- hands support head or keep head down, higher angle of limbs for more support, hands under bottom for more low back support

How to Advance- Magic circle/ball/weights in hands, perform on Reformer with hands holding straps, add in a Helicopter

Challenges- connect right from Double Leg Stretch without lowering head, add in more reps, legs hover 2 inches above floor, perform on Cadillac using roll back bar or arm springs