Chapter Four The Gluteals
Reformer Stretches
Mat Stretches
The Lying Gluteals
Criss Cross
Seated External Hip Rotators
Box Pigeon
Seated Gluteals
Box Twist
The Pigeon Pose
Pigeon
The Pigeon Pose • Standard: Advanced • Spring Tension: Medium • Muscle Emphasis: Gluteal group particularly deep hip rotators
A
A & B. How to stretch Place leg across foot bar. Place rear foot against shoulder rest. Square hips to line of rear leg. Level pelvis horizontally.
How to contract Press ankle down into foot bar.
B
B. How to restretch Lower hips below bar height. Press rear leg away further.
C
C. Advanced Raise rear knee without lifting hips and press carraige away.
What to watch out for: • Low back flattening. • Hips not level horizontally. • Hips not square. 98
Innovation in Pilates
The gluteus medius, minimus, piriformis and obturator internus all insert onto the greater trochanter. When you flex and externally rotate the hip/femur and lean away from it, you will surely feel the stretch in all of them.
Innovation in Pilates
99
28 Criss Cross
Part B
Innovations stretches
HOW TO STRETCH: Photo A - Cross leg above knee - Press leg towards chest - Keep tailbone on the mat - Press ankles towards shoulders
A
HOW TO CONTRACT: Photo B - Press leg closest to chest away from chest HOW TO RESTRETCH: Photo B - Press leg closer to chest - Press ankles to shoulders
B
Major muscles stretched Gluteals Deep hip rotators
31 Pigeon
Part B
Innovations stretches
HOW TO STRETCH: Photo A - Sit on the floor, hips square to line of leg - Front knee at 90° - Straighten rear leg - Sit bone of front leg in contact with floor
A
HOW TO CONTRACT: Photo B - Press front foot down into floor
B
Major muscles stretched Gluteals Deep hip rotators
HOW TO RESTRETCH: Photo C - Lean centre of chest towards foot - Partner to press on pelvis to keep hips square
C