Wednesday, December 26, 2012

Day 179- Single Straight Leg Stretch with Pelvis on Foam Roller

This exercise is a variation of the classic Pilates Single Straight leg stretch.  The foam roller elevates the hips and allows for increased range of motion in the hip socket.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your pelvis on the log and your legs reaching straight to the ceiling.  Inhale into the back of your ribcage and then exhale as you lower one leg.  Continue exhaling as you switch legs in a scissor like fashion.  Next continue switching your legs as you inhale.  Complete 8-10 breath cycles.

Things to think about
This exercise provides a great environment for lengthening the front of the hips and the hamstrings.  Imagine extending the width of your scissor with each switch of the leg. 

The pelvis might try to tilt towards the floor as you lower your leg.  To prevent this imagine your bones moving in the hips sockets and sinking to the floor at both extremes of the movement.

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