Double Straight Leg Stretch + Bicycle Legs – Mondays with Margot
Today’s exercise is a combination of two Pilates Classics done in supine (lying on your back). In Double Leg Stretch + Bicycle Legs, you need to be well anchored in your back ribs and pelvis so your limbs (including your head) almost float in the air. In effect, your torso becomes your base of support.
Steps
– Lie in a slight curl, head lifted with ribs and pelvis anchored securely to the floor
– Bend knees to chest
– Gradually reach left leg to vertical and right leg long, parallel to the floor
– Switch your legs with a bicycling motion
– Hold your legs gently with your hands or cradle them at the back of your head
Reps
Do 10 cycles
Modifications
– If you experience neck strain, cradle your head in your hands and make sure bottom ribs are anchored firmly to the floor
– Lower back strain can occur with the weight of the legs pulling forward. Instead of pressing your back to the floor to eliminate the strain, reduce the range of leg motion and focus on maintaining torso support via the ribs and pelvis
– If you have osteoporosis, this exercise can be modified successfully by laying your head on the floor or a block
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About Margot McKinnon, M.Ed., Certified Pilates Method Alliance Teacher
Body Harmonics Founder & Director of Education
Margot McKinnon founded Body Harmonics in 1998 with the vision of creating a centre for movement and health that is rich in learning, exploration and fun. Passionate about sharing the power of simple movements to unleash natural power, agility and grace, Margot’s knowledge of movement science runs deep. A professional adult educator and comprehensively trained and certified Pilates teacher, Margot’s focus is on making Body Harmonics Pilates & Movement safe, effective and accessible to all!
A sought-after teacher trainer, media personality and presenter, Margot shares her knowledge, experience and advice through her Body Harmonics Pilates & Movement videos, Studios, Teacher Training, Health Clinics and publications, including BH Shoptalk™ — a blog for Pilates, yoga and fitness instructors and enthusiasts.
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DISCLAIMER
Not all exercise is suitable for everyone. Before doing this or any Body Harmonics Pilates Inc. exercise programs, it is recommended that you consult a physician. Body Harmonics Pilates Inc., its employees, affiliates, participants, producers, distributors and anyone else affiliated with Body Harmonics Pilates Inc. videos disclaim any liability or loss arising out of, or in connection with, the exercises or instructions contained in any/all of its programs. If, when doing Body Harmonics Pilates Inc. programs, you feel pain or discomfort, DO NOT CONTINUE, and seek immediate medical assistance.
All videos and content on Body Harmonics TV copyright 2018 Body Harmonics Pilates Inc.
Body Harmonics, Pilates & Movement and BH Shoptalk are trademarks or registered trademarks of Body Harmonics Pilates Inc.
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