Chapter Nine The Splits
Reformer Stretches
Mat Stretches
The “True Front Splits”
The Split
The Bent Leg Front Splits The Side Splits
The psoas major attaches from as high up as the 12th thoracic vertebrae. Inside the pelvis it joins with the illiacus to wrap around the front of the pelvis and insert onto the lesser trochanter of the femur. The rectus femoris is also under considerable stretch.
If the pelvis is maintained in the correct neutral position, the hamstrings will be stretched strongly. Their origins are underneath the pelvis and located posteriorly.
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The Bent Leg Front Splits • Standard: Advanced • Spring Tension: Medium • Muscle Emphasis: All hip flexors rear leg, hamstrings, gluteus maximus, adductor magnus front leg
A
A & B. How to stretch Kneel on reformer as pictured. Ensure hips are square at all times. Maintain neutral or posterior pelvic tilt. Lower hips to POT, without straightening front leg. Press back leg back as far as possible.
B
B. How to contract Press both feet down.
C
C. How to restretch Lift rear knee off carriage a fraction and try to straighten it. Then try to straighten front leg (not shown). Lift chest.
What to watch out for: • Externally rotating rear leg. • Lifting hip along with rear knee.
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