Double Leg Stretch
Intermediate (5/10)Mat
Position: SupineEnergy: 6/10~60s
Cueing
Curl up; inhale and extend both arms and legs away; exhale and pull knees to chest sweeping arms around; maintain the curl throughout.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
External ObliquesIliopsoasTransverse Abdominis
Regressions
Keep knees bent when extending; keep head down; reduce arm reach.
Progressions
Lower legs closer to the floor; add a twist when pulling in; increase tempo.
Common Errors
Neck strain from over-curling; back arching when extending; loss of abdominal connection.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
