The Double Leg Stretch Flashcards
The Double Leg Stretch: Purpose and benefit
Improve coordination and strengthen the core and rectus abdominis, quadriceps, gluteals
The Double Leg Stretch: LAYER 1
Start position: lie supine
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
The Double Leg Stretch: LAYER 2 INTERMEDIATE
Start position: lie supine
Inhale to prepare
Exhale, float one leg to Table Top
Inhale, slide ‘ribs to hips’ (imprint)and lengthen through the lumbar spine
Exhale, lift the other leg to Table Top
Inhale, circle the arms towards the body
Exhale, circle the arms away from the body
Repeat 5 circles and then the other way
Option to flex the trunk
The Double Leg Stretch: LAYER 3
Keep the trunk flexed throughout the movement
The Double Leg Stretch: Prime movers
Prime movers: Latissimus dorsi, pectorals, deltoids, hip flexors, quads
The Double Leg Stretch: Stabilisers
Stabilisers: TVA, multifidus, internal and external obliques, rotator cuff, rectus abdominis
The Double Leg Stretch: Muscles stretched
Muscles stretched: Latissimus dorsi, pectorals, and hamstrings
The Double Leg Stretch: Joint action
Joint action: Hip flexion, shoulder circumduction
The Double Leg Stretch: Plane of movement
Sagittal, frontal, transverse
The Double Leg Stretch: Teaching points
Maintain neutral alignment and keep the shoulders stabilised
Keep the smooth continuous movement
Eye line to the knees
The Double Leg Stretch: Watch out points
Head and neck alignment
Avoid straining the neck
Loss of coordination
Abdominal doming
Back arching when legs extend
Avoid locking out the knees
The Double Leg Stretch: Imagery
Torso is strapped to the ground
Imagine the feeling of a big stretch out before getting up in the morning
The Double Leg Stretch: Progressions
Increase the reps
Increase the ROM by lowering legs slightly on extension
Maintain higher upper body flexed position
Incorporate different arm moves
The Double Leg Stretch: Adaptations
Curl up and down and circling arms
Head down, circle arms and stretch legs up
Stretch arms by ears, legs to ceiling and curl up, head down as legs bend and arms reach to legs to start position
Decrease ROM
Only extend legs without using arms
Lower head down in between
Extend one leg only
The Double Leg Stretch: Modifications
Hold hands behind head for support
Use dyna band round feet to support legs
Lumbar cushion
Cushion under head
Variation
Incorporate the legs using a band to assist.
