Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Double Straight Leg Stretch on the Pilates Mat

IntermediateStrengthTier T3

You lie on your back with your hands interlaced behind your head, press them into each other, and curl up with both straight legs to the ceiling. You lower both legs toward the floor without swinging, then lift them back up.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lying on the back, place the hands behind the head and press the head into the hands and the hands into the head.
  • Curl the head and chest up and take both straight legs up to the ceiling.
  1. He lies supine curled up with his hands interlaced behind his head, both straight legs reaching to the ceiling.

    Step 1 of 5

    With your hands interlaced behind your head pressing into each other, curl up and take both straight legs to the ceiling.

  2. Both his straight legs lower toward the floor as one unit, his curl and interlaced hands held steady against the descent.

    Step 2 of 5

    Lower both straight legs toward the floor without swinging, your outer hips wrapping around the descent.

  3. Both his straight legs lift back up toward the ceiling, his curled shape steady through the rising lever.

    Step 3 of 5

    Lift both straight legs back up toward the ceiling, keeping the connection through your seat and center.

  4. Both his straight legs are captured lowered only partway toward the floor before rising, his curl held through the shorter lever.

    Step 4 of 5

    Lower the legs only partway - halfway or two-thirds down - then lift them back up.

  5. He lies supine curled up with his hands interlaced behind his head, both straight legs reaching to the ceiling.

    Step 5 of 5

    With your hands interlaced behind your head pressing into each other, curl up and take both straight legs to the ceiling.

Safety Information

The hands interlace behind the head with the head pressing into the hands and the hands into the head before the legs move. Warning: it is not ideal for those with lower back issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.