A Great Pilates Stretch For Your Lower Back!

A good Pilates stretch for the lower back is featured here as exercise of the month.

It is not only a great exercise for strengthening the abdominal and hip muscles but it's also a great lower back stretch and for the knee joint at the same time.

There are three progressions of positions listed here for you to begin safely and effectively.

Only when you feel like you are able to support the head lifted by using the abdominal muscles should you do so without straining the neck.

Try it out today and feel the energy from this favorite Pilates Stretch!

Single Leg Stretch

Beginner Position:

Lie on your back and pull your right knee to your chest. Place your left hand on your knee and right hand on your ankle.

Extend your left leg straight up to the ceiling. Your head and back should remain flat against the mat.

Action:

Alternate pulling one knee to your chest and extending the opposite leg away, feeling your leg stretch, your hip open up, and abdomen flattening out.

Breathe in and out as you switch legs for 6-8 repetitions.

Intermediate Level Position:

Lie on your back and pull your right knee to your chest. Place your left hand on your knee and right hand on your ankle.

Fold just under your chest and feel the work in your abdominal muscles to keep your head lifted about a fist’s distance from your chest.

Extend your legs to the ceiling so that your back stays flat on the mat and your abdomen stretches and flattens in the front.

Action:

Alternate pulling one knee to your chest and extending the opposite leg away, feeling your lower back stretch and your hip open up.

Breathe in and out as you switch legs for 6-8 repetitions.

Notes:

Keep your head and torso still while only moving your arms and legs. Extend one leg reaching to the ceiling as you draw the other deep into you.

Check out the Pilates Spine Stretch forward for another great Pilates stretching exercise.

Advanced Level Pilates Stretch Position:

Lie on your back and pull your right knee to your chest. Place your left hand on your knee and right hand on your ankle.

Fold just under your chest and feel the work in your abdominal muscles to keep your head lifted about a fist distance from your chest.

Action:

Alternate pulling one knee to your chest and extending the opposite leg away at about a 45 degree angle, feeling your leg stretch and your hip open up.

Breathe in and out as you switch legs for 8-10 repetitions.

Notes:

Keep your head and torso still while doing this Pilates stretch only moving your arms and legs. Extend one leg reaching far away as you draw the other deep into you.

Check out this Pilates stretch and over 50 more pictures and descriptions in the newly revised Pilates Ebook available here today!

Check out all of the Exercise of the Month Moves!

• Pilates The Hundred for a Great Warmup!
• Pilates Crisscross to work the Waistline!
• Pilates Teaser
  
• Pilates Bridging for Pelvic Support.
  
• Stability Ball Pushup for Core and Upper Body Strength.
• Cat Stretch to Relieve Back Tension.
  
• Pilates Arrow as the Best Back Exercise.
  
• Stretch Lower Back Muscles with The Spine Stretch Forward.
• Pilates Side Kicks to Strengthen the Hips and Legs.
  
• Pilates Leg Circles for Well Toned Legs.

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