Bend & Stretch
footbar position #1, 2 springs, headrest adjusted for individual
Supine, pelvis and spine neutral. Knees flexed, feet in straps, legs laterally rotated and ankles dorsiflexed. Knees just wider than shoulders, heels together and toes apart. Arms long by sides of body, palms down.
|To prepare, inhale...|
|exhale||keep heels connected and press feet into straps, extending knees to move carriage out. Simultaneously, imprint spine, plantar flex ankles and gently point toes. Reach legs as low as imprint can be maintained.|
|inhale||flex knees and hips and dorsiflex feet, moving pelvis toward neutral as carriage returns|
Complete 10 repetitions.
Target Muscles: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques concentrically to create imprint and stabilize pelvis; obliques and multifidus to resist rotation; hip extensors and quadriceps concentrically on press out, eccentrically on return; vastus medialis and lateralis working to track patella properly, adductors to adduct legs
Stability: torso against long lever
Mobility: hip and knee extension and flexion
- use abdominals to maintain pelvic stability as legs extend
- work both legs equally and simultaneously along center line
- avoid ‘locking’ or overextending knees
- keep sacrum area on carriage as knees flex
The Fitness Circle Lite can be added to the Bend & Stretch to increase adductor or abductor use. Place the circle between the ankles to engage the inner thighs or outside the ankles to recruit the outer thighs.
For more exercises from STOTT PILATES, visit http://www.stottpilates.com/warmup
STOTT PILATES® is a contemporary, anatomically-based approach to Joseph Pilates’ original exercise method. Master Instructor Trainer, Moira Merrithew, together with President and CEO of STOTT PILATES Lindsay G. Merrithew and a team of physical therapists, sports medicine and fitness professionals, has spent more than a decade refining the STOTT PILATES method of exercise and programming. Each month we will outline a unique exercise you can practice at home or with your clients.
For the latest research, statistics, sample classes, and more, "Like" IDEA on Facebook here.
© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.
- Abdominals/Core Conditioning
- Body Image
- Boot Camp
- Cardiovascular Training
- Career Issues
- Client Advice
- Client Handouts
- Coaching/Lifestyle Coaching
- Consumer Education
- Continuing Education/CECs/Home Study
- Corrective Exercise
- Disabilities and Diseases
- Fitness Handouts
- Government Initiatives
- Group Fitness
- Health Clubs/Fitness Facilities
- Inactive Market/Inspire the World to Fitness
- Industry Issues/Trends
- Injuries/Injury Prevention
- Legal Issues
- Marketing and Sales
- Medicine/Medical Profession
- Nutrition/Healthy Eating
- Personal Trainer Institute West 2013 Blog
- Personal Training
- Program Design
- Program Trends
- Research/Exercise Science
- Sample Classes
- Sample Workouts/Program Design
- Self Improvement
- Special Populations
- Strength Training
- Technology/World Wide Web
- Weight Management
- Women/Women's Health Issues
IDEA Fit Tips
|Extreme Interval Training
In this course you'll learn goal-focused intervals and over 50 dynamic exercises and drills to create extensive and intensive training formats.
|Cut to the Core
This is a raw, unedited video filmed live at the 2009 IDEA World Fitness Convention™. Cut to the Core is packed full of core-focused exercises that aim to improve the way you look, feel and live.
|September 2011 IDEA Fitness Journal Quiz 4: Plyometric Training
This continuing education quiz is an in-depth look at plyometric training. Plyometric exercises—jumping, bounding, hopping, arm pushing, and catching and throwing weighted objects such as machine balls—are movements that involve rapid eccentric and concentric muscle actions.