Double Leg Stretch

Question 1

What is the purpose of the Double Leg Stretch?

Answer 1

Strength – core and lumbar spine

Question 2

What is the set up position for the Double Leg Stretch?

Answer 2

Preparation and exercise have the same start position:
* Lie supine in set-up position
* Raise arms towards ceiling

Question 3

Teach the Double Leg Stretch (Layer 1)

Answer 3

Layer 1 (preparation):
* Inhale to prepare
* Exhale and circle arms away from body
* Inhale and circle arms towards body
* Repeat 5 circles and then circle the other
way

Question 4

Describe the exercise (layer 2) of the Double Leg Stretch?

Answer 4

Layer 2 (exercise):
* Increase the ROM (larger circles)

Question 5

What is the progression to the Double Leg Stretch (layer 3)

Answer 5

Layer 3 (progression):
* Start position: one leg up as in The One
Hundred preparation exercise
* Complete arm circles as above
* Repeat with other leg raised

Question 6

What is the further (2nd) progression for the Double Leg Stretch?

Answer 6

Further progression:
* Perform circles with both legs raised as in
The One Hundred exercise

Question 7

What are some teaching points for the Double Leg Stretch exercise? (8)

Answer 7

• Ensure shoulder blades are stabilised
• Keep ribcage down
• Keep tension out of upper body
• Maintain length through neck
• Keep torso still
• Focus on lateral thoracic breathing
• Maintain neutral spine
• Core muscles engaged

Question 8

What is a teaching point for the progression of the Double Leg Stretch?

Answer 8

keep resting leg stable and keep knee over hip and shin parallel to ceiling on working leg.

NB: This is an adaption of the original Pilates exercise, Double Leg Stretch, at beginner level. As the exercise progresses to intermediate and advanced levels the leg stretch will be incorporated into the movement.

Question 9

What is a visual for the Double Leg Stretch?

Answer 9

imagine you are drawing circles on the ceiling

Question 10

What are the prime movers of the Double Leg Stretch?

Answer 10

Prime movers: Latissimus dorsi, pectorals and deltoids

Question 11

What is the joint action for the Double Leg Stretch?

Answer 11

Hip joint flexion and extension
Shoulder Joint flexion and extension
Spinal flexion to maintain core contraction in stable position

Question 12

What is the plane of movement for the Double Leg Stretch?

Answer 12

Sagittal plane

Question 13

What are the standard repetitions for the Double Leg Stretch?

Answer 13

5 circles in each direction

Question 14

What are some progressions for the Double Leg Stretch?

Answer 14

• Bigger ROM
• More reps
• Extend the legs

Question 15

What are some adaptations for the Double Leg Stretch?

Answer 15

• Smaller ROM
• Fewer reps
• Keep legs down
• Only one leg up

Question 16

What are some modifications for the Double Leg Stretch?

Answer 16

• Cushion or block under
  head

Question 17

What is the release stretch for the Double Leg Stretch?

Answer 17

Full body stretch