March MATness Day 6: The One Leg Stretch

[ChannelRunner2]

On March 6th, we go back to work (after some rolling fun on day 5) with the One Leg Stretch (or Single Leg Pull). Later, this exercise became the first of five exercises in the Abdominal Series of Five. Fortunately, the original, which we’re following during the MATness, only contains two of these. Today, we tackle the first.

Andrea Maida explains: “Romana [Kryzanowska] added the other 3 (to which Jay Grimes says: “Because they’re good”) in my understanding because she saw too many poochy bellies and Romana did not like poochy bellies.” (via pilatesandrea.com/on-the-or... ).

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If you need to warm-up, do at least The Hundred. Then repeat this exercise 5-12 times with each leg. Start with 5 times!

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Follow Joe’s instructions from the excerpt from Return to Life. As you do this, find out what works for your body today since that was Joe's approach.

Instructions from Online Pilates Classes – with suggestions on how to make the exercise easier starting at 02:22: youtu.be/7x-5-QHT1_Q(Not working as expected?)

You can read more about the exercise and written instructions at the OPC page for it: onlinepilatesclasses.com/pi...

Another set of instructions from the Pilates Lesson Plan, including a video, are here: georgewatts.org/lesson-plan... (via pilateslessonplans.co.uk/fr... )

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Standing variations for exercises 6-10 by RAD Pilates: instagram.com/reel/CYUfi6Nh...

Another standing variation: youtu.be/vSGWOyLMh94(Not working as expected?)

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Photo from Return to Life as published by Presentation Dynamics. Photos are far better reproduced in the paperback published by the Pilates Method Alliance in 2010, which isn’t available electronically. (See this post for the title page: healthunlocked.com/strength... )

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★ Our March MATness summary page: healthunlocked.com/strength... ★

[CBDB Administrator Graduate Gold]

Catching up with all days. On the mat today. This one gives me some clonking of my back but it’s doable. Surprisingly so.

[ChannelRunner2 in reply to CBDB]

I wonder if you're getting the same noise I get 🤣 As long as it doesn't hurt... I suspect it's the same reason as it is with the One Leg Circle: Not enough thass engagement! At least that's the story for me... What helps me: Keeping the legs a bit higher and really concentrating on contracting my upper hamstring / butt muscles...

[CBDB Administrator Graduate Gold in reply to ChannelRunner2]

Will try this. Thx 🙏 ☺️ 😊

[Sunshine908]

This one really feels like a full body move - everything was working hard to keep it all together, very good. The only problem was that it hurt my neck to keep it off the floor, so I put a pillow behind my head.

Sue

[ChannelRunner2 in reply to Sunshine908]

Pilates is a full body exercise! It's a myth that it only requires our abs...

Great modification with the pillow! I bet that's a more comfortable adjustment than keeping your head on the floor. A folded up bath towel or even a yoga block could work as well.