by Janice Dulak, Master Romana’s Pilates Instructor/Trainer, author of
Pilates for the Dressage Rider www.pilatesfordressage.com
Tight hamstrings can hinder everyday movement as well as be a cause for back
pain. The “Ladder Barrel” stretch can be performed anywhere and will
stretch even more than your hamstreings! I should rename this “the Fence
board” stretch, as it is a perfect exercise to do at the barn before you
ride! Be careful with this exercise if you have a bad knee!
Have fun, and keep me posted on my blog: http://janicedulak.posterous.com/
Remember, as with any exercise program, please be sure you check with your
doctor to be sure it is safe to do so.
Step 1: Standing a leg’s length distance from an immoveable object about 2
feet off the ground, place your right foot on the object, like the bottom of
a 3 board fence. [Photo 1]
Step 2: Bend your right knee and put your hands on the upper fence board to
stabilize your upper body. [Photo 2] While in this position, press your left heel into the ground as you tighten your stomach muscles. You may feel a stretch across your left hip. This is good!
Step 3: Keeping your hands on the upper fence board, slowly extend your
right knee while keeping your stomach in. [Photo 3] Extend only until you
feel the stretch in the back of your leg (hamstrings) exhale and then bend
your knee to the starting position.
Repeat 3 5 times each leg.
It is essential to keep your stomach in and up while you perform this
stretch as well as moving SLOWLY. If you move too quickly, you will not
only NOT get the most benefit, you could also strain a hamstring!
See you next month!
-----
Janice Dulak
Master Instructor Trainer, Romana’s Pilates
Author of Pilates for the Dressage Rider
www.pilatesfordressage.com
Pilates for the Dressage Rider www.pilatesfordressage.com
Tight hamstrings can hinder everyday movement as well as be a cause for back
pain. The “Ladder Barrel” stretch can be performed anywhere and will
stretch even more than your hamstreings! I should rename this “the Fence
board” stretch, as it is a perfect exercise to do at the barn before you
ride! Be careful with this exercise if you have a bad knee!
Have fun, and keep me posted on my blog: http://janicedulak.posterous.com/
Remember, as with any exercise program, please be sure you check with your
doctor to be sure it is safe to do so.
Step 1: Standing a leg’s length distance from an immoveable object about 2
feet off the ground, place your right foot on the object, like the bottom of
a 3 board fence. [Photo 1]
Step 2: Bend your right knee and put your hands on the upper fence board to
stabilize your upper body. [Photo 2] While in this position, press your left heel into the ground as you tighten your stomach muscles. You may feel a stretch across your left hip. This is good!
Step 3: Keeping your hands on the upper fence board, slowly extend your
right knee while keeping your stomach in. [Photo 3] Extend only until you
feel the stretch in the back of your leg (hamstrings) exhale and then bend
your knee to the starting position.
Repeat 3 5 times each leg.
It is essential to keep your stomach in and up while you perform this
stretch as well as moving SLOWLY. If you move too quickly, you will not
only NOT get the most benefit, you could also strain a hamstring!
See you next month!
-----
Janice Dulak
Master Instructor Trainer, Romana’s Pilates
Author of Pilates for the Dressage Rider
www.pilatesfordressage.com
