by Janice Dulak, Master Romana¹s Pilates Instructor/Trainer, author of
"Pilates for the Dressage Rider" http://www.pilatesfordressage.com
The Ladder barrel stretch from July has prepared you for the Pilates Single
Leg Stretch. This is actually a great exercise to do before getting out of
the bed in the morning!
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: Lie on the floor with a pillow under your head and your knees to
your chest. Photo 1
Step 2: Keeping your shoulders down as you learned to do in August, place
both hands on the back of your right thigh as you pull your stomach in and
extend your left leg toward the ceiling. Photo 2
Step 3: Keeping your stomach in, change legs.
Repeat 3 5 times each leg.
If your right knee is held into your chest, you should feel the ³stretch²
in the back of your right leg. You may also feel a stretch in your lower
back. This is good! Now the left leg, you will also feel things! Not to
worry about this now, but try to get that leg as straight as possible
without gripping in the front of your hip and thigh. This exercise will make
getting on and off a horse much easier!
See you next month!
-----
Janice Dulak
Master Instructor Trainer, Romana¹s Pilates
Author of ³Pilates for the Dressage Rider²
www.pilatesfordressage.com
"Pilates for the Dressage Rider" http://www.pilatesfordressage.com
The Ladder barrel stretch from July has prepared you for the Pilates Single
Leg Stretch. This is actually a great exercise to do before getting out of
the bed in the morning!
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: Lie on the floor with a pillow under your head and your knees to
your chest. Photo 1
Step 2: Keeping your shoulders down as you learned to do in August, place
both hands on the back of your right thigh as you pull your stomach in and
extend your left leg toward the ceiling. Photo 2
Step 3: Keeping your stomach in, change legs.
Repeat 3 5 times each leg.
If your right knee is held into your chest, you should feel the ³stretch²
in the back of your right leg. You may also feel a stretch in your lower
back. This is good! Now the left leg, you will also feel things! Not to
worry about this now, but try to get that leg as straight as possible
without gripping in the front of your hip and thigh. This exercise will make
getting on and off a horse much easier!
See you next month!
-----
Janice Dulak
Master Instructor Trainer, Romana¹s Pilates
Author of ³Pilates for the Dressage Rider²
www.pilatesfordressage.com
