Other stretches Flashcards
Supine single leg lower – a dynamic stretch:
Purpose and benefit: Improve pelvic stability and open the hips.
Instructions and teaching points:
Lie in a neutral supine position
Inhale to prepare
Exhale and slowly under control, lower one leg towards the floor
Inhale and under control bring the leg back to the start position
Maintain a neutral pelvis alignment throughout
Option to place the fingers to the hip bones to ensure pelvic stability throughout the exercise
Repeat 5 times with each leg
Adductor stretch and hip release
This stretch can be maintenance or developmental.
Instructions:
Lie in a supine position, knees bent
On a natural breath, relax the legs apart bringing soles of the feet together
On each out-breath, try and stretch the legs further
Static hold (maintenance or developmental) for the required number of seconds
Variation - Seated adductor stretch
Sit in a tall neutral position, shoulders stabilised, soles of the feet together
Hold onto the lower shins, just above the ankles
Using the abductors gently abduct the legs towards the floor until a stretch is felt in the adductors
Static hold (maintenance or developmental)for the required number of seconds
Stretches using the band
Guidelines for using resistance bands
Bands can be used to assist the stretch, where possible choose latex-free bands, otherwise always check to see if anyone has a latex allergy.
Before using bands, follow the health and safety points below:
The length required for Pilates work is approximately 152 cm (5’) – this is longer than traditional dyna bands used in conditioning classes
Ensure there are no tears in the band – always check before the class or session begins
Always untie knots after each session
After use store the bands away in a cool place – rub talcum powder over them to prevent them sticking together
Do not allow clients to use bands if joints or body parts are swollen or injured
Be aware of items of jewellery on clients, as these can cause tears
Ensure each client is holding the band properly so that it does not slip and cause injury to them or other
Hamstring stretch
Lie in a neutral supine position with supporting knee bent
Place one end of the band in each hand and pass the band under the the sole of one foot
Relax the other leg, either flexed or extended along with the mat
Using the band to support the leg, ease the leg toward the chest until a stretch is felt in the hamstrings
Static hold (maintenance or developmental) for the required number of seconds
Adductor stretch
Start from the stretch position above
Take the stretch slowly away from the mid-line of the body
Use the band to support the weight of the leg
Flex the foot and lower the leg gradually and under control until a stretch is felt in the adductors
Static hold (maintenance or developmental) for the required number of seconds
Abductor/gluteal stretch
Slowly bring the stretching leg across the mid-line of the body and over to the opposite side
Use the band to support the leg
Bend the knee slightly to increase the stretch in the gluteal muscle
Static hold (maintenance or developmental) for the required number of seconds
Option to hold the band in both hands in front of the body
Gluteal and abductor stretch – seated
Sit tall onto sit bones
Knees bent
Place right ankle onto left knee
Place hands behind hips
Push on the hands to lift the chest towards the leg
To increase the stretch bring the legs closer toward the body
Static hold (maintenance or developmental) for the required number of seconds
Glute and abductor stretch - variation
Start position: supine
Bend both knees feet on the floor
Lift right leg to Table Top
Place right ankle onto left supporting thigh
Lift supporting foot from the floor, clasping behind the supporting leg
The Mermaid
to improve lateral flexion of the spine and release stretch for the obliques
Sit tall into sit bones
place one hand on the floor at the side
inhale and float one hand to above the head
exhale and take arm above laterally flexing the spine
inhale and return to start repeat 4 times on each side
this can be awkward for some people so they can sit cross legged or with legs out in front
Cobra - passive back extension
Lie in a prone position
Hands under shoulders, elbows
close to the body, palms down on the mat
Gently push on the hands, lifting the chin slightly until the tension is felt in the lower back and a mild stretch is felt in the upper part of the rectus abdominis
Static hold for the required number of seconds
Hip flexor stretch
Start by kneeling with one knee on the mat
Extend one hip taking the knees to rest on the floor behind
Hinge forward into the stretch until slight tension is felt in the hip flexors
Front knee remains above the ankle
Static hold (maintenance or developmental)for the required number of seconds
variation - lift chest and extend the spine
open the arms to feel a stretch in pecs and anterior delts
Downward dog
From a 4 point kneeling position, push hips back, lift the tail bone, and extend the knees
Gently press the heel in towards the mat
Lengthen through the spine
Stabilise the scapulae
Look between the knees
Static hold (maintenance or developmental) for the required number of reps
Child’s pose
from a kneeling posistion part the knees slightly
fold the upper body over the legs extend arms out in from
static hold for the required number of seconds
variation: bring arms to the side of the body resting head on floor or keep the knees together
