Module 2 Stretch Sample

Module Two Stretches The Hamstrings Reformer Stretches

Mat Stretches

Straight Leg Versions/ Lying HS

Foam Roller Hamstring

The Standing Straight Leg Hamstrings

Hamstring Glute Exploration

Reverse Straight Leg Hamstrings

Hamstring Glute Partner

Lying Big Toe

Lying Medial & Lateral

Standing HS: Straight Leg with Hip Shift

Lying Straight Leg Hamstring

Reverse Big Toe

The Mex Stretch

Standing HS Bent Leg

Seated Bent-Leg Hamstring

Kneeling Bent Leg Hamstring

Seated Calf, Hamstring Partner

The Russian

Hip Flexors & Quadriceps Reformer Stretches

Mat Stretches

The Standing Lunge

Foam Roller Hamstring Glute

The Lunge 2.0

Kneeling Quadriceps Box

Hip Flexors, “The Classic!�

Kneeling Hip Flexors

Hip Flexor Advanced

Lying Quadricep

The Lunge 3.0 with Rec Fem and Quads

Lying Quadricep Variation

Thigh Stretch

Standing Quadricep

Godzilla

Floor Godzilla Lunge Pose Lunge Pose Variation

Module Two Stretches The Gluteals Reformer Stretches

Mat Stretches

The Lying Gluteals

Criss Cross

Seated External Hip Rotators

Box Pigeon

Seated Gluteal

Box Twist

The Pigeon Pose

Pigeon

The Adductors Reformer Stretches

Mat Stretches

The Lying Splits

The Frog

The Lying Splits from 45 Degrees

Kneeling Short Long

The Standing Short Long

Lying Adductors

The Squashed Frog

Seated Partner Adductors Seated Bent Leg Split

The Standing Straight Leg Hamstrings • Standard: Beginner - Intermediate • Spring Tension: Light - Medium • Muscle Emphasis: Hamstrings, gastrocnemius, tibialis anterior, rear leg hip flexors

A

A. How to stretch Keep legs in line with sit bones.

Press rear leg back to level hips; i.e. parallel (ensure two ASIS are level).

Press carriage away/lean hips back to POT.

B

B. How to contract Press front foot into floor.

C. How to restretch Slide carriage further from resting position.

C

What to watch out for: • Spine or low back flattening/rounding.

• Lateral pelvic rotation toward front leg.

• Front knee bending.

• Pelvis must remain neutral or anterior tilt.

• Hips to remain square to line of legs.

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Innovation in Pilates

The posterior chain of muscles illustrated will stretch. The calves – in particular the lateral head of gastrocnemius, the lateral hamstrings including the

The sartorius

short and long head of biceps

flexes, abducts

femoris and even the pirifomis muscle of the hip – may feel a stretch.

and externally rotates the hip joint. If you find your lower leg tending toward any of these positions, stiffness in sartorius may be present.

Similarly, the tensor fascia lata flexes and abducts the thigh. If you show any signs of this motion, make note of it for later inspection.

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Innovation in Pilates

Reverse Big Toe • Standard: Intermediate & Advanced • Spring Tension: Medium • Muscle Emphasis: Lateral calves & hamstrings, external hip rotators, gluteals, tibialis anterior hip flexors rear leg

A

A & B. How to stretch Place foot on carriage in line with foot on foot bar; i.e. adducted across center of body.

Press carriage away with leg on carriage to POT. Pelvis must remain neutral or anterior tilt.

Hips must remain square to line of rear leg.

B

B. How to contract Press foot on reformer down and rearward.

How to restretch (not shown) Take carriage further from resting position.

Keep pelvis in anterior tilt.

What to watch out for: • Lateral rotation of pelvis toward leg on carriage.

• Spine flattening/flexing/rounding –posterior pelvic tilt.

• Front knee bending.

• Foot inverting.

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15 Lying Medial and Lateral HOW TO STRETCH: Photo A - Place foot into strap and raise leg to point of tension - Keeping both hips on floor, take leg towards or across midline of body to stretch biceps femoris - Keep knee firm and straight HOW TO CONTRACT: Photo A - Press leg away from midline of body

Part B

Innovations stretches

HOW TO CONTRACT: Photo B - Press leg back towards midline HOW TO RESTRETCH: Photo C - Take leg further from midline of body - Bend opposite knee to counterbalance if required

B

HOW TO RESTRETCH: Photo A - Take leg further across midline of body and also towards shoulder (greater hip flexion) for piriformis emphasis

A

C

Biceps Femoris Piriformis

Major muscles stretched Adductors magnus Adductors longus Gracilis Pectineus

MEDIAL HAMSTRINGS/ADDUCTORS HOW TO STRETCH: Photo B - Take leg towards chest until point of tension - Take leg away from midline of body to stretch medial hamstrings and adductors - Keep both hips on floor

19 Seated Calf, Hamstring Partner HOW TO STRETCH: Photo A - Sit as pictured with one leg bent - Place strap over straight leg - Keeping spine straight, bend forwards at hip - Partner to press into sacrum to assist with forwards bend and maintaining neutral spine/ anterior tilt HOW TO CONTRACT: Photo A - Press foot/heel into floor

A

HOW TO RESTRETCH: Photo B - Lean chest towards leg, keeping spine straight - Partner to assist with lean - Pull on strap for calf emphasis

B

Major muscles stretched Hamstrings Calves

Part B

Innovations stretches

The Lunge 2.0 • Standard: Intermediate & Advanced • Spring Tension: Light - Medium • Muscle Emphasis: - Illiopsoas, rectus femoris, secondary- underside of front leg-hamstrings, gluteus maximus, adductor magnus A

A. How to stretch Press carriage away, bend front knee to just over 90 degrees.

Lower hips maximally.

Press back leg away while maintaining angle at front leg.

Arms inside front leg.

Lift chest to engage lats.

B

B. How to contract Press back foot and knee down into carriage.

Press front foot into reformer.

C. How to restretch

C

Lower hips further. Lift rear knee without lifting hips. Move hands for more support if required.

What to watch out for: • Low back extension.

• Hips not lowering in beginning position.

• Angle at front knee too narrow.

Innovation in Pilates

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Rectus femoris attaches from two points just under the front tip of the pelvis known as the ASIS. The psoas major can be seen attaching to the front of the lumbar vertebra. It joins with the illiacus and then wraps around to insert onto the lessor trochantor of the femur.

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The Lunge 3.0 with Rec Fem & Quads • Standard: Intermediate to Advanced • Spring Tension: Light - Medium • Muscle Emphasis: Illiopsoas, rectus femoris, quadriceps, secondary- underside of front leg-hamstrings, gluteus maximus, adductor magnus

A

A. How to stretch Press carriage away, bend front knee to just over 90 degrees. Lower hips maximally. Press back leg away while maintaining angle at front leg.

Place hands inside front leg.

Lift back foot slowly toward bottom.

Partner to press on pelvis to keep hips low.

B

B. How to contract Press back foot away from bottom. Press back knee down into carriage. Press front foot into reformer.

C. How to restretch Lower hips further.

Take rear foot toward bottom.

What to watch out for: • Hips not lowering in beginning position.

• Angle at front knee too narrow.

• Leaning hips backward.

C

Innovation in Pilates

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The rectus abdominus tilts the pelvis backwards/ posteriorly if contracted. Because the rectus femoris attaches to the pelvis, this action will deepen the stretch in this muscle.

The erector spinae may also feel a stretch because the spine is strongly flexed. Note the large size of the quadriceps muscles, the adductor muscles and the illiacus originating inside the pelvic bowl.

Innovation in Pilates

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25 Floor Godzilla HOW TO STRETCH: Photo A - Take position as pictured, keeping pelvis neutral - Pull foot towards bottom - Keep hips square to line of legs HOW TO CONTRACT: Photo A - Press foot away from bottom

Part B

Innovations stretches

PARTNER VARIATION: Photo C - Partner presses heel towards bottom and hips towards floor - Partner keeps hips square

C

A

HOW TO RESTRETCH: Photo B - Pull foot towards bottom - Lean hips towards floor - Keep spine vertical and pelvis neutral

B

Major muscles stretched Rectus femoris Iliopsoas Quadriceps

The Pigeon Pose • Standard: Advanced • Spring Tension: Medium • Muscle Emphasis: Gluteal group particularly deep hip rotators

A

A & B. How to stretch Place leg across foot bar.

Place rear foot against shoulder rest.

Square hips to line of rear leg.

Level pelvis horizontally.

How to contract Press ankle down into foot bar.

B

B. How to restretch Lower hips below bar height.

Press rear leg away further.

C

C. Advanced Raise rear knee without lifting hips and press carraige away.

What to watch out for: • Low back flattening.

• Hips not level horizontally.

• Hips not square.

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Innovation in Pilates

The gluteus medius, minimus, piriformis and obturator internus all insert onto the greater trochanter. When you flex and externally rotate the hip/femur and lean away from it, you will surely feel the stretch in all of them.

Innovation in Pilates

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28 Criss Cross

Part B

Innovations stretches

HOW TO STRETCH: Photo A - Cross leg above knee - Press leg towards chest - Keep tailbone on the mat - Press ankles towards shoulders

A

HOW TO CONTRACT: Photo B - Press leg closest to chest away from chest HOW TO RESTRETCH: Photo B - Press leg closer to chest - Press ankles to shoulders

B

Major muscles stretched Gluteals Deep hip rotators

31 Pigeon

Part B

Innovations stretches

HOW TO STRETCH: Photo A - Sit on the floor, hips square to line of leg - Front knee at 90° - Straighten rear leg - Sit bone of front leg in contact with floor

A

HOW TO CONTRACT: Photo B - Press front foot down into floor

B

Major muscles stretched Gluteals Deep hip rotators

HOW TO RESTRETCH: Photo C - Lean centre of chest towards foot - Partner to press on pelvis to keep hips square

C

The Standing Short Long • Standard: Any • Spring Tension: Light • Muscle Emphasis: Entire adductor group and hamstrings

A

A & B. How to stretch Press carriage away to POT in leg on carriage (the stretching leg).

Then, slowly bend the knee of the stance leg.

Support body weight with arms.

B

B. How to contract Press foot on carriage down into carriage.

C

C. How to restretch Press carriage away further.

Bend stance leg to lower hips.

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The Squashed Frog • Standard: Any • Spring Tension: Light • Muscle Emphasis: Adductors

A

A. How to stretch Kneel on reformer, hips in line with knees. Take carriage (abduct legs) away to POT. You can arms and legs to move carriage.

A. How to contract: Press legs back together.

B

B. How to restretch Allow knees/legs to slide further apart and lower hips.

Use arms to assist with holding carriage and supporting body weight.

Innovation in Pilates

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32 The Frog HOW TO STRETCH: Photo A - Place knee under hips and slowly take legs apart - Partner to press lightly onto sacrum

Part B

Innovations stretches C

A

D

HOW TO CONTRACT: Photo B - Lower yourself onto elbows if you are comfortable - Press knees towards each other

B

Major muscles stretched Gracilis Pectineus Adductors brevis Adductors longus

HOW TO RESTRETCH: Photo C - Slide knees further apart - Partner to lean more weight - Twist to one side and the other (Photo D) - Lean hips back and forth to vary the stretch

34 Lying Adductors

Part B

Innovations stretches

HOW TO STRETCH: Photo A - Position bottom and legs against wall - Slowly take the legs apart - Pull slightly on straps

A

HOW TO CONTRACT: Photo B - Tighten quadriceps - Press legs to each other - Prevent movement with strap

B

Major muscles stretched Gracilis Pectineus Adductors brevis Adductors longus

HOW TO RESTRETCH: Photo C - Gently allow legs apart - Pull lightly on strap

C

35 Seated Partner Adductors HOW TO STRETCH: Photo A - Sit against base - Pelvis neutral - Feet together - Partner rests feet gently on thighs

Part B

Innovations stretches C

HOW TO CONTRACT: Photo A - Press thighs up into partner’s feet

A

HOW TO RESTRETCH: Photo B - Press down into thighs

B

Major muscles stretched Gracilis Pectineus Adductors brevis Adductors longus

ALTERNATIVE POSITION Identical instructions as above except: - Partner uses hands instead of feet - Stretcher lies on foor with neutral spine