Breakin' Down the Pilates Stomach Series - Hitting the Bullseye With Double Leg Stretch

<p>In the previous article, "The Juiciness of Single Leg Stretch," I explained the first exercise of the Pilates Stomach Series, Single Leg Stretch. In this article, I will break down the next exercise called Double Leg Stretch. Double Leg Stretch will improve coordination and strengthen with flexibility the abs, hips, gluts, shoulders, arms, knees, and low back similar to Single Leg Stretch. However, this exercise provides a better illustration of why Pilates works by coordinating the body, mind, and spirit. As you master Double Leg Stretch, you will learn to hit the Pilates bullseye.</p><p>Double Leg Stretch is another great full body exercise balancing the body with strength and flexibility. Yet, many students miss the target when performing this exercise. Students will haphazardly kick their legs out, reach their arms beyond working level, and put excessive strain on their back in hopes to strengthen the abs. The abs are important, but that will only get you onto the outer ring of the target. Focusing on the abs may get you closer to your six pack abs; however, it won't get you to the bullseye. The Pilates bullseye is hit when the exercise coordinates the body, mind, and spirit.</p><p>So, how will mastering this exercise get you to hit the Pilates bullseye? Let's imagine a bow and arrow. The bow is made out of materials that are strong but have flexibility. If the bow is strong without flexibility, it breaks not allowing the shot to release smoothly. If the bow is weak with a lot of flexibility, it will not create enough energy to hit the target. To hit the bullseye, the bow needs to have the right amount of strength with flexibility throughout the entire piece of equipment. Once you have a bow that is balanced strength with flexibility, it is important to have an archer who can skillfully draw it with the right amount of tension. This is Pilates and specifically in this instance Double Leg Stretch.</p><p>On a physical level, Double Leg Stretch is the bow. As you stretch your arms and legs out from the center, you are creating a bow shape. The energy radiates from the center stretching out of the head and finger tips. As well, the energy radiates from the center out of the feet. The energy flows through the entire body to create the right amount of energy to release the arrow smoothly to hit the target. Many students will reach their arms without engagement or beyond their range of motion, which causes the upper body curl to open or rock. This will put excessive strain on the abs as well as the back blocking the flow of energy. The key is to keep the arms engaged in your range of motion to create a flow of energy without undue strain to release the arrow smoothly. Make sure to keep your legs engaged as they stretch out at your working level. If the legs are too low, the low back will arch and hips will tighten to maintain the position causing excessive strain and energy blockage. The bow needs to be balanced to release the arrow smoothly and hit the target.</p><p>Once you stretch the body, you return to a released position. In this position, you create a circular oppositional energy to prepare for the next shot. As you reach the sacrum down, top of your booty crack, the knees pull in tightly creating a circular energy. Many students will lift their tail and avoid the stretch in their hips. Create the oppositional energy to get more release in the hips and a more energetic stretch when drawing the bow again. As well, this series of contractions and releases builds strength with flexibility. Physically this is one of the main reasons Pilates works. You are not in constant strain to release the muscles but rather a series of contractions and releases to build the flexibility. Or you are stretching the muscles while they are contracted creating a more dynamic stretch. In addition, it works the strength of these muscles without undue force on the body. Rather it utilizes a series on contractions to build the strength challenging it each time you perform the exercise. As you build more strength and flexibility in areas that are weak or tight, you start to create a better bow that will hit the bullseye every time.</p><p>On a mental level, the archer has to learn how to use the bow. You must play with different tensions and releases in your body to determine what will create the optimal bow. The mind needs to make new neuropaths to the muscles so that you can control each of the muscles. Many times I find that students need to learn how to release muscles rather than engage muscles. We are so focused on engagement that we forget to release the muscles that do extra work. This does not allow the smaller deeper muscles to help in the motion creating weaknesses. If the archer pulls the bow back with excess force in hopes to gain more force, he may break it or create an excess of energy in one area. If the archer pulls the bow back with the right amount of energy, the arrow smoothly releases towards the bullseye. Many times when you are focused on only engagement you lock out other muscles that need to help. Release the muscle and you will create a deeper feeling of connection by allowing the smaller deeper muscles to work. You will be one more ring closer to hitting the bullseye.</p><p>On a spiritual level, the archer needs to figure out how to create a natural rhythm when releasing. If the archer tries too hard to hit the target, he will struggle to find the bullseye. He may hit it every now and then, but he will be frustrated and continue to struggle. If the archer lets go of always trying to hit the target and becomes in tune with his own natural rhythm, he will hit the target every time. He will hit the bullseye every time whether the arrow hits the target or not. At some point, you have to trust in yourself and let the exercises happen. As you balance the body with strength and flexibility and create new neuropaths to the muscles, you create your own natural rhythm. Your Pilates will not be perfect every time; however, you try to find a connection in every moment whether it is there or not. If you lose it, you accept and try to find it again knowing that it is perfect just as it is. You release any connection to what it has to be and accept what it is. When you can coordinate the body, mind, and spirit in this way, you are hitting the Pilates bullseye.</p><p><b>Analysis</b></p><p>Before mastering Double Leg Stretch, you need to check in with your current thought patterns about Pilates. Is it just a physical practice for me? How can I build a better mind-body connection? Do I only focus on engagement or can I release certain muscles? Do I create my own rhythm when performing the exercises or do I just follow what I'm told? Once you understand what Pilates is to you, you can focus on improving your connection to Double Leg Stretch to learn the keys needed in the other Pilates exercises. You just may start to hit the Pilates bullseye.</p><p><b>Exercise</b>
<br><b>Double Leg Stretch- Modified</b></p><p>Lay on your back with both legs bent into your shoulders and softly pointed feet trying to press your heels into your booty. Place both hands on to your ankles or shins keeping your arms engaged pulling your knees in tighter. Rotate your humerus, upper arm bone, to slightly lift your elbows while spreading the scapula, wing bones, apart to engage the back of the arms. Inhale as you extend both legs out to a 45 degree angle and exhale to pull both legs back into the starting position. When you feel comfortable with the coordination, lift into your upper body curl. As you get stronger, lower the legs working towards the advance version. If the hip pops or clicks, make sure to lift the leg higher. The breath will be inhale as you extend out and exhale as you pull back in. Practice 5-8 repetitions.</p><p><b>Double Leg Stretch- Advanced</b></p><p>Lay on your back with both legs bent into your shoulders and softly pointed feet trying to press your heels into your booty. Place both hands on to your ankles or shins keeping your arms engaged. Lift into your upper body curl and engage the arms to pull the knees tighter into the shoulder. Rotate your humerus, upper arm bone, to slightly lift your elbows while spreading the scapula, wing bones, apart to engage the back of the arms. Inhale as you extend both legs straight out of the hip a few inches off the ground and exhale to pull both legs back into the starting position. If the hip pops or clicks, make sure to lift the leg higher. The breath will be inhale as you extend out and exhale as you pull back in. Practice 5-8 repetitions on each leg.</p><p>Master Double Leg Stretch to improve coordination and strengthening with flexibility the abs, hips, gluts, shoulders, arms, knees, and low back. But more importantly, coordinate the body, mind, and spirit to hit the Pilates bullseye. When you master your Double Leg Stretch, give yourself a high five...You are a ROCKSTAR!</p><p>Nicki Noftz is the owner of Mindful Movement, LLC in Big Bend, WI. Mindful Movement is a wellness community offering Pilates, Yoga, and massage. Nicki teaches Pilates to empower the body, mind & spirit of her clients. Visit <a target="_new" href="http://www.youtube.com/mindfulmovementllc" rel="nofollow">http://www.youtube.com/mindfulmovementllc</a> for a video illustrating Double Leg Stretch and other Pilates videos.</p>