Pilates Essentials Series – The Single Leg Stretch
This is the first article in a series of six essential Pilates exercises that will give you all the information and explanation you need to practice at home for health,wellness and holistic body conditioning.
Part 1: The Single Leg Stretch
Stabilising, strengthening, detoxifying, energizing.
This essential Pilates exercise is one of the best for working the entire abdominal wall, creating stabilization in the core and strengthening of the abdominals, as well as lengthening and toning the legs. It will also create stimulation of the lymphatic system to cleanse and energise your systems.
When first learning the Single Leg Stretch focus on finding the precise positioning:
- Spine long along the mat with your pelvis flat (not tucked or arched)
- Bent knee pulled in deep without the pelvis lifting at all
- Straight leg reaching out long
- Both feet in one line, level with your forehead
- Upper body in a deep chest lift position
- Hands holding the bent leg, shoulders relaxed
The movement:
Breathe: IN over two leg extensions (1 set), then OUT over two extensions.
Keep this rhythm for 10 sets of extending the legs.
Once you have mastered the movement with precision, pick up the pace. This is where the true health benefits of the Single Leg Stretch lie. Keep up a rhythmic pace, reaching and deepening the legs and abdominals so that the lymph nodes in the groin are particularly massaged. This will encourage the lymphatic system to work on cleaning up the body, removing toxins through the movement of lymph fluid. You will also increase healthy flow of blood and oxygen to all tissues with this pace and precision.
Modify: If your neck feels strain, put your hands behind your head for support and continue the repetitions. If your back feels the strain, raise your legs up higher as they extend so that your abdominals can control the movement more readily. Progressively lower them over time as your strength and control increases.
Breathe * Centreing * Control * Concentration * Flow * Precision
About the author
Sally Anderson is often referred to as ‘Australia’s expert in Pilates’. A renowned author, Pilates educator and guest speaker on the subject of Pilates on the global circuit, Sally is the founder and director of Pilates International, which incorporates both the Pilates International Studios and the government accredited teacher training centre, PilatesITC.
Visit Sally on her website or join Pilates international on Facebook.
