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The Neck  Roll,  Single  Leg Kick,  and  Double  Leg  Kick

4/3/2020

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After working supine (on our backs) for the abdominal series, plus exercises like Spine Stretch and Saw in a long-sit position, our hip flexors might be arguing a bit and in need of a stretch.  This prone series of the neck roll, single leg kick and double leg kick, provide us with a much needed stretch in hip extension with the added bonus of upper thoracic extension.
The Neck Roll: 
  • The Neck Roll relies on upper back strength and neck mobility. 
  • The abdominals stretch in this position after working concentrically in the abdominal series. 
  • The abdominal must still work however in this lengthened position to protect the back. 
  • Avoid "collapsing" or "sagging" into the low back. Pull the belly up toward the spine. Keep the legs pressed together and buttocks firm. Breathe naturally. (Ungaro 88-89)
  • The Single Leg Kick: 
  • The Single Leg Kick strengthens the back of the legs while stretching the front of the hips.
  • The strong, supported position of the upper body also improves tone in the arms and the muscles of the chest.
  •  Coordination and speed is important. Lengthen the back of the neck and focus the eyes straight ahead. 
  • Press your arms actively into the floor to lift your body higher.  Support your powerhouse by drawing the abs in and up.
  • Do not let your stomach drop to the mat, sagging your lower back.
  • Press the inner thighs together and kick the legs with control. 
  • Double Leg Kick: 
  • This exercise helps to increase the mobility of the spine and open the front of the chest. 
  • Coordinate your movement, tempo and breath.
  • Move slowly and precisely enough to feel your muscles working, but keep your energy high and your rhythm constant.
  • Inhale to kick both knees into the buttocks for three swift pulses; exhale and simultaneously straighten the arms and legs. lifting the upper body up high off the mat.
  • Flatten your hipbones into the mat when kicking the legs. Press your body up smoothly. Think long and lean, like an arrow.
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Tiffany Larson, Power Pilates instructor, occupational therapist, and personal trainer provides small group and personal training within her home studio in West Bend, Wisconsin.
​hometrainingllc@gmail.com
Photo used under Creative Commons from sigsegv