The Single or One Leg Stretch

Question 1

The Single/ One Leg Stretch: Purpose & benefit

Answer 1

Strengthen core, lumbar, rectus abdominis and neck flexors, knee extensions. Stretches the hip flexors and gluteals

Question 2

The Single/ One Leg Stretch: LAYER 1

Answer 2

Inhale to prepare

Exhale and lift the leg to

Table Top position and then extend the leg out, lengthening from the knee and hip until thighs are level

Inhale and return the leg to the Table Top position and then to the floor position

Question 3

The Single/ One Leg Stretch: LAYER 2

Answer 3

Inhale to prepare

Exhale and lift one leg to Table Top

Cue ‘ribs to hips’ (imprint) and float the other leg to Table Top

Knees remain over the hip

Inhale to prepare

Exhale and extend at the knee

Maintain TVA engagement

Question 4

The Single/ One Leg Stretch: LAYER 3

Answer 4

Inhale to prepare

Exhale and lift one leg to Table Top

Inhale, slide the ribs to the hips lengthening the lumbar spine

Exhale lift the other leg to join at Table Top

Inhale to prepare

Exhale, curl the head and shoulders off the floor
Inhale, exhale and extend one leg out on a diagonal, lengthening from the knee and hip

Inhale and return the leg to Table Top

Repeat other side, perform 4-6 times

Question 5

The Single/ One Leg Stretch: FURTHER INTERMEDIATE PROGRESSION

Answer 5

Start position: lie supine and adopt the Table Top position – 2 legs lifted as above

Inhale to prepare

Exhale and curl up head and shoulders
Inhale, exhale to extend one leg out on a diagonal, the other knee stays above hip height

Inhale to return the leg towards the chest

The inside hand is just below the knee, the outside hand is at the ankle of the flexed leg

Switch legs and hands and exhale to extend

Repeat alternating the legs

Question 6

The Single/ One Leg Stretch: Prime movers

Answer 6

Hip flexors (neck flexors and rectus abdominis)

Question 7

The Single/ One Leg Stretch: Stabilisers

Answer 7

Stabilisers: TVA, multifidus, internal and external obliques

Question 8

The Single/ One Leg Stretch: Muscles stretched

Answer 8

Hamstrings, hip flexors, gluteals

Question 9

The Single/ One Leg Stretch: Joint action

Answer 9

Joint action: Hip flexion, knee flexion and extension

Question 10

The Single/ One Leg Stretch:

Answer 10

Sagittal

Question 11

The Single/ One Leg Stretch: Teaching points

Answer 11

Ensure TVA is engaged

Ensure LTB and shoulders remain stabilised

Ensure the pelvis is stable and keep the torso ‘square’

Keep shin parallel to the ceiling

Keep the angle of the extended leg the same

Keep rib/hip ‘connection’

Question 12

The Single/ One Leg Stretch: Watch out points

Answer 12

Head and neck alignment

Abs doming

‘Locking out’ the extending leg

Arm/leg coordination on the progression

Body twisting to flexed leg

Shin dropping down

Question 13

The Single/ One Leg Stretch: Imagery

Answer 13

Imagine a large padlock round the torso pinning you down

Imagine pushing a huge ball against a wall as you extend your leg

Lengthen to the wall in front

Question 14

The Single/ One Leg Stretch: Progressions

Answer 14

Increase the ROM by lowering the leg to approximately 15 cm (6’’) from the floor

Come up a little higher

Flex hip to only 90% to challenge abs

Increase the reps

Question 15

The Single/ One Leg Stretch: Adaptations

Answer 15

Go down to lower level with head down

Keep leg a little higher

Keep knees slightly bent

Hands to thigh only or leave hands on floor

Question 16

The Single/ One Leg Stretch: Modifications

Answer 16

Cushion or block under head

Lumbar cushion

Support head with hand(s)

NB: It may be harder to maintain neutral with the head down and legs extended too low.