Single Leg Stretch with Pulses – Pilates Exercise Guide
Pilates Exercise Instructions:
In neutral lie on back, legs table top-90 degree angle, lift head and shoulders off mat only as far as shoulder blades barely touch mat. Try not to flatten low back completely, keep a tiny space under it, the lower abs are supposed to stabilize this area. One leg bent, place hands on this knee, other leg reaches away from body. If right knee bent then right hand touches right ankle, other hand on right knee. The legs continually switch back and forth, the hands switching as well. Each pull will get an extra pull or “pulse”. Coordinate breathing with the pulls, inhale twice, with right knee (pull, pull) then exhale twice with left knee(pull, pull). Repeat 6x Switch sides-inhale twice pull left knee, exhale twice pull right knee. Repeat 6x.
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