Chapter Five The Adductors
Reformer Stretches
Mat Stretches
The Lying Splits
The Frog
The Lying Splits from 45 Degrees
Kneeling Short Long
The Standing Short Long
Lying Adductors
The Squashed Frog
Seated Partner Adductors Seated Bent Leg Split
The Standing Short Long • Standard: Any • Spring Tension: Light • Muscle Emphasis: Entire adductor group and hamstrings
A
A & B. How to stretch Press carriage away to POT in leg on carriage (the stretching leg). Then, slowly bend the knee of the stance leg. Support body weight with arms.
B
B. How to contract Press foot on carriage down into carriage.
C
C. How to restretch Press carriage away further. Bend stance leg to lower hips.
Innovation in Pilates
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The Squashed Frog • Standard: Any • Spring Tension: Light • Muscle Emphasis: Adductors
A
A. How to stretch Kneel on reformer, hips in line with knees. Take carriage (abduct legs) away to POT. You can arms and legs to move carriage.
A. How to contract: Press legs back together.
B
B. How to restretch Allow knees/legs to slide further apart and lower hips. Use arms to assist with holding carriage and supporting body weight. Innovation in Pilates
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32 The Frog HOW TO STRETCH: Photo A - Place knee under hips and slowly take legs apart - Partner to press lightly onto sacrum
Part B
Innovations stretches C
A
D
HOW TO CONTRACT: Photo B - Lower yourself onto elbows if you are comfortable - Press knees towards each other
B
Major muscles stretched Gracilis Pectineus Adductors brevis Adductors longus
HOW TO RESTRETCH: Photo C - Slide knees further apart - Partner to lean more weight - Twist to one side and the other (Photo D) - Lean hips back and forth to vary the stretch
34 Lying Adductors
Part B
Innovations stretches
HOW TO STRETCH: Photo A - Position bottom and legs against wall - Slowly take the legs apart - Pull slightly on straps
A
HOW TO CONTRACT: Photo B - Tighten quadriceps - Press legs to each other - Prevent movement with strap
B
Major muscles stretched Gracilis Pectineus Adductors brevis Adductors longus
HOW TO RESTRETCH: Photo C - Gently allow legs apart - Pull lightly on strap
C
35 Seated Partner Adductors HOW TO STRETCH: Photo A - Sit against base - Pelvis neutral - Feet together - Partner rests feet gently on thighs
Part B
Innovations stretches C
HOW TO CONTRACT: Photo A - Press thighs up into partner’s feet
A
HOW TO RESTRETCH: Photo B - Press down into thighs
B
Major muscles stretched Gracilis Pectineus Adductors brevis Adductors longus
ALTERNATIVE POSITION Identical instructions as above except: - Partner uses hands instead of feet - Stretcher lies on foor with neutral spine