04-08-2009 Single straight leg stretch (image 1)
Extend legs to ceiling staying lifted from the centre, ensure the shoulders are drawn down, keeping the box connected and the abs engaged. Place both hands lightly around your right calf if you can reach it ( if you are keeping your head on the floor, around the back of the right thigh). Fingers like snowflakes! Keep the touch light to keep shoulders disengaged. Draw your right leg towards you while extending the left leg down (not too far). Keep your alignment, leg turned out and move from the upper inner thigh. Extend your right leg while drawing your left leg in to you, transferring both hands to the back of the left calf. The movement is a scissoring and it works to stretch the legs and strengthen the centre. Try to keep the legs as straight as possible, bend knees softly if you experience discomfort in the backs of the thighs.
Repeat up to 10 times each leg.
Double straight leg stretch* (image 2)
Place hands behind back of head, elbows extended, shoulders drawn down. Do not interlock your fingers. Pull deep into your abs to get the back firmly on the floor. Extend your legs, heels together and feet turned out, wrapping the thighs, aim to press the upper inner thighs together so there is no daylight between them. Breathe in, lowering the legs, making space in the hips and breathe out pulling the abs into your back as you strongly draw your legs back to start.
Repeat three to five times.
* Your back must remain pressed to the floor at all times during this exercise, if it lifts as the legs drop then do not swing the legs but hold them in the start position and work on deepening the strength of your abs by pressing into the floor. If there are neck problems you can keep your head on the floor but DO NOT swing your legs.
Criss-Cross (image 3)
Remain lifted, hands in same position, elbows open. Draw your right knee into your chest, left leg extended and turned out. Lift up from your waist and twist the upper body bringing your left elbow to the outside of your right knee ( with your stomach not your shoulders), then look at your right elbow to deepen the abdominal work. Stay lifted coming back to centre draw your left leg in while simultaneously extending your right leg- don’t forget your alignment. Lift from the waist and turn taking your right elbow to your left knee and look back to your left elbow. Works the waist and abdominals.
Repeat three to five times each side
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