2 Exercises for a Higher Front Extension

September 20, 2019

2 Exercises for a Higher Front Extension

FLEXISTRETCHER SCISSORS

SETUP:

Lie on your back. Hold the Flexistretcher by the elastic shoulder-width apart and pull your hands away from each other to create a resistance. Bring your arms are straight up toward the sky with the strap right over your chest.

ACTION:

  1. Extend legs toward the sky and lift your head and shoulders up off the mat. Reach toward your legs and gaze in at your belly button.
  2. Lower one leg down to a high diagonal and lift the other leg higher to touch the elastic.
  3. Hit the elastic twice with the leg up, while the other reaches long.
  4. Switch legs and hit the elastic twice while keeping your arms in a fixed position.

Flying Scissors 

SCISSOR SERIES

  • Scissor at thigh: 5-10 reps
  • Scissor at shin: 5-10 reps
  • Scissor at top of foot: 5-10 reps

SETS: 1-3

Flexstretcher Scissors

SETUP:

Lie on your back. Hold the Flexistretcher by the elastic shoulder-width apart and pull your hands away from each other to create a resistance. Bring your arms are straight up toward the sky with the strap right over your chest.

 

ACTION:

  1. Extend legs toward the sky and lift your head and shoulders up off the mat. Reach toward your legs and gaze in at your belly button.
  2. Lower one leg down to a high diagonal and lift the other leg higher to touch the elastic.
  3. Hit the elastic twice with the leg up, while the other reaches long.
  4. Switch legs and hit the elastic twice while keeping your arms in a fixed position. 

 

CUES:

  • Hold the Flexistretcher by the elastic center, shoulder width apart and pull to a tension for the duration of the series.
  • Maintain a neutral spine and pelvis.
  • Keep your arms above your chest.
  • Use your abdominal muscles to pulse the leg and do not move your arms.

MODIFICATIONS:

  • Feeling strain in the neckLeave the head on the floor.
  • For more intensity lift your arms higher over head and lengthen the bottom leg lower to the ground. 

SERIES CHALLENGE: 

  • Switch the legs 5 times and hold with one leg raised and pressing into the Flexistretcher center for 10 counts. Repeat 10 times. 

WATCH OUT FOR: Incorrect alignment by tucking the pelvis under and using momentum by 'swinging' the leg to complete the movement.

DANCER FOCUS:  This is a great exercise to help improve front extensions. By encouraging abdominal engagement to move the leg into a greater range of motion you will strengthen your abdominals in a functional manner. 




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