On-the-road: Magic Circle stretch & release! | Kinected Studio
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On-the-road: Magic Circle stretch & release!

On-the-road: Magic Circle stretch & release!

Magic Circle Part II: Stretch & Release

Pilates to go!  If you own a magic circle, check out these exercises that’ll help work out the kinks & align your bod for more efficient strengthening (& see the strengthening exercises here!). If you don’t own a magic circle, now may be the perfect time to buy one.

Exercise #1: Hamstring Stretch

 Set Up:

  • Lying on back
  • Both knees are bent
  • One foot in Magic Circle
  • Pelvis in neutral

 Move:

  • Inhale: Contract abdominals
  • Exhale: Extend knee and straighten leg (do not lock or hyper extend your knee)
  • Inhale: Release hamstring in stretch
  • Exhale: Bend knee and return to starting position

Exercise #2: IT Band stretch

 Set Up:

  • Lying on back
  • Both knees bent
  • One foot in Magic Circle
  • Pelvis in neutral

Move:

  • Inhale: Contract abdominals
  • Exhale: Extend knee and straighten leg (do not lock or hyper extend your knee)
  • Inhale: Release hamstring in stretch and begin to cross right leg over bent knee
  • Exhale: Hold this position and try to release IT Band
  • Inhale: Continue to hold stretch
  • Exhale: Return to starting position

 Modify:

Bend knee during the stretch if the hamstring and IT Band are significantly tight and you feel discomfort in your knee.

Exercise #3: Adductor (inner thigh) stretch

Set Up:

  • Lying on back
  • Both knees bent
  • One foot in Magic Circle
  • Pelvis in neutral

 Move:

  • Inhale: Contract abdominals
  • Exhale: Extend knee and straighten leg (do not lock or hyper extend your knee)
  • Inhale: Release hamstring in stretch and begin to open thigh to the side
  • Exhale: Release hamstring and inner thigh
  • Inhale: Return to starting position

Exercise #4: Hamstring stretch #2 (advanced version)

 Set Up:

  • Lying on back
  • Leg on the floor the knee is extended
  • One foot in Magic Circle
  • Pelvis in neutral

Move:

  • Inhale: Contract abdominals
  • Exhale: Extend knee and straighten leg (do not lock or hyper extend your knee)
  • Inhale: Release hamstring
  • Exhale: Hold this position and try to release hamstring
  • Inhale: Continue to hold stretch
  • Exhale: Return to starting position

Exercise #5: Hip and hamstring stretch

Set Up:

  • Lying on back
  • Both knees bent
  • One foot in Magic Circle
  • Pelvis in neutral

Move:

  • Inhale: Contract abdominals
  • Exhale: Extend knee and straighten leg (do not lock or hyper extend your knee)
  • Inhale: Release hamstring in stretch, bend knee and flex hip
  • Exhale: Release hip and hamstring
  • Inhale: Extend knee and straighten leg (do not lock or hyper extend your knee)

Precautions for flexibility exercises:

  • Be careful to not hyper extend or lock your knee.
  • Attempt to keep the sacrum on the floor and maintain a neutral pelvis
  • If you feel significant stress on the knee or hamstring, decrease the range of motion of the stretch

[wpvideo 405cUL8q]

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