Double Leg Stretch
Plane of Motion
Sagittal
Muscle Focus
Anterior Spinal Stabilizer
Transversus Abdominis
To maintain the lumbo-pelvic stabilization.
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
To keep the spine in flexion.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
To keep the legs in a 45-degree angle when extended.
To bend the knees into the chest.
Other Muscles at Play
Hip extensors & knee extensors to straighten the legs.
Hip adductors to keep the legs together.
Plantar flexors to point the feet.
Shoulder flexors, shoulder extensors, elbow flexors, and elbow extensors to pull the knees to the chest, stabilize the scapula & to circle the arms.
Objectives
Focus on maintaining a stable trunk in flexion and the hips stable with the tailbone anchored as the legs move.
Develop differentiation of femur in pelvis.
Stretch and lengthen the legs in the stable pelvis.
The lower back is imprinted while the pelvic remains in neutral to ensure a strong connection to the core. Cueing to work from the pelvic floor muscles helps to provide lumbo-pelvic stabilization.
Focus on breathing to synchronize the movement.