How to Do the Single Straight Leg Stretch in Pilates

The hamstring doesn't get a lot of work in other exercise programs, making it susceptible to injury, but Pilates can improve the fitness of all muscle groups. This single straight-leg stretch allows you to elongate the hamstrings in each leg.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat

1. Lie on your back with your knees bent and feet flat on the floor. Elongate your neck. Place your spine in the neutral position.

2. Point your right toes toward the ceiling, lifting your right leg. Your leg should be straight with a soft bend at the knees. Keep your head lying flat on the mat. Pull your chin towards your chest.

3. Bring your hands up, and put them around your ankles. Touch your ankles together. If you cannot reach your ankle, bring your hands as close as you can get them. Your leg should be slightly angled back toward you.

4. Straighten your left leg until it is parallel to the ground and a few inches off the floor. Pump your leg twice, exhaling short bursts of air each time. Feel the burn in your hamstring and the tightening in your abdominal muscles. Focus your energy on those two areas. If you don't feel the exercise working there, you are not holding the proper position. Readjust.

5. Switch legs and pump the right leg twice. Repeat this exercise as many times as you can.

Tips & Warnings

• If you begin to feel too much upper-back pressure or strain in your neck, finish the exercise with your head on the mat.

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