Stretching and Flexibility
One of my oldest and dearest friends is a marathoner and soon to be triathlete. I saw her for the first time in about a year when she came to Atlanta to host my baby shower and to visit for a few days. While spending time with me she mentioned her frustration with some of the movements she does in her Pilates class. “I can’t keep my legs straight during the single straight leg kick!” she complained. She chalked her inability to perform the exercise up to not being strong enough- and I told her that was a common misconception many students of Pilates make. Many times a student can not perform a movement correctly because they lack flexibility; not because they lack strength. The key to successful single straight leg kicks, also known as scissors, is found not only by anchoring one’s powerhouse, but also in flexible hamstrings. Anyone that runs can attest to this: the more you run the tighter your hamstrings and quads become; especially if you aren’t stretching properly. Not being flexible in your hamstrings will hinder your Pilates movements in exercises like Roll- up, Teaser, Single Leg Stretch, Open Leg Rocker…the list goes on and on. I think that not only is it important to stretch, but it is key to find an effective and safe method.
My favorite method of stretching is called “Active-Isolated Stretching”, a technique developed by Jim and Phil Wharton. This involves the stretching of one isolated muscle at a time, by actively contracting the muscle opposite the muscle you are trying to stretch. Confusing? Let me break it down.
To stretch your hamstrings: 
- Lay flat on the floor with one leg bent, one leg up
- Reach up and hold your shin/ankle and flex your quadriceps muscles
- Stretch your leg by pulling it towards you, quickly and gently: no more than 2 seconds
- Release the stretch
- Repeat
Whether you chose to stretch with the Active-Isolated method or not; my point is STRETCH! You always feel better after you do. Much like taking time to exercise can be a challenge, finding time to stretch can be as well. I hear a similar story after every class I teach: “It feels so good to stretch, I just never think about it!” My advice is to incorporate into your routine somehow- make it part of your exercise regime; sit and stretch while you watch t.v.; stretch while your shower heats up in the morning. The human body is remarkable in regards to muscle memory. I love seeing clients touch their toes after only 2 weeks of classes! It is possible to increase your flexibility by doing several key stretches a day and it is necessary because it will decreases your chance of injury (and will make you a more effective athlete). You will find if you start stretching now you will be reaching new heights before you know it!
Flexibly yours,
Christine
The Wharton’s Stretch Book by Jim and Phil Wharton is a great tool to have on hand for any instructor, coach, or exercise junkie 
