Monday, December 24, 2012

Day 177- Single Bent Leg Stretch with Pelvis on Foam Roller

This exercise is a variation on Joseph Pilates’ classic Single Bent Leg Stretch.  The foam roller provides the opportunity to lengthen the hip flexors.

To do this exercise you will need a mat and a Foam Roller.  Start by lying on your back with your pelvis on the foam roller.  Your legs should be in a tabletop position.  Inhale in to the back of the ribs and then exhale as you extend one leg long towards the floor.  Continue exhaling as you switch your legs, and then inhale into the back of your ribs for two more leg switches.  Repeat for 8-10 repetitions.

Things to think about
This exercise can be varied for different strength levels.  As the leg lowers to the floor the spine and belly muscles are required to work hard to maintain axial length.  Be sure to keep the ribcage connected to the ground as you work so that the spine doesn’t arch.

Imagine reaching through your big toe as you lengthen the leg.  This will aid in the length of the hip flexor, which will in turn keep the pelvis from tilting anteriorly. 

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