Rollpilates
Faculty of Sports Studies Masaryk University
Mgr. Renáta Vychodilová; PaedDr. Hana Vrtělová; Mgr. Alena Pokorná, Ph.D.

Double Leg Stretch

Setup	lie with the back on the roller, the bent legs lifted to the ceiling, the arms long to the sides with the little finger edges on the ground (photo 1)
Action	breathe in and reach both legs out (photo 2), breathe out and bend both knees back toward your chest (photo 3)
Modification	lie with the back on the roller, roll your head and spine as far as the low thoracic vertebrae up, lift the bent legs to the ceiling, the arms long to the sides with the little finger edges on the ground (photo 4). Breathe in and reach both legs out (photo 5), breathe out and move the legs back toward your chest
Precision Points	extend your legs just as high as they allow you to keep your pelvis motionless, move the knees toward your chest with the work of the abdominal muscles
Purposes	strengthening of the abdominal, femoral and gluteal muscles

photo 1
lie with the back on the roller, the bent legs lifted to the ceiling, the arms long to the sides with the little finger edges on the ground

photo 2
breathe in and reach both legs out

photo 3
breathe out and bend both knees back toward your chest

photo 4
lie with the back on the roller, roll your head and spine as far as the low thoracic vertebrae up, lift the bent legs to the ceiling, the arms long to the sides with the little finger edges on the ground

photo 5
breathe in and reach both legs out

Mgr. Renáta Vychodilová |
PaedDr. Hana Vrtělová, Mgr. Alena Pokorná, Ph.D. |
CUS, Fakulta sportovních studií Masarykovy univerzity |
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| Servisní středisko pro e-learning na MU
| Fakulta informatiky Masarykovy univerzity, 2016

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