On the Road to the Up Stretch: Long Stretch Edition

Hello Friends!

Welcome to the 2nd installment of On the Road to the Up Stretch. Today we’ll take a look at the first exercise in the series, The Long Stretch.

Catch up on Part 1: The Elephant here.

Yup.

For my Pilates Project: The Up Stretch, I’m playing the long game.

Literally.

“These things take time.” – Jay Grimes

That’s me!

Still mired neck-deep in the Long Stretch Series…

The Long Stretch

Recently we looked at the first exercise you learn in the Long Stretch Series, the Elephant.

Why ‘Long Stretch‘?

The Long Stretch gets top billing in this series and for good reason.

Love it or hate it, it is very straightforward in position. Everything is all in a nice straight line.

Or not.

Cause that’s so easy…

Flung out in space just like the Elephant, it’s hard to know the exact shape you are making. Sometimes all my bumps are in all the wrong places.

That’s me: head, rib bump, thigh bump, booty bump, and a couple of legs.

What could go wrong?

Let’s Go Back A Bit

In the Elephant all is well with hips over feet.

You are secure on a full foot and reaching to the Footbar: you are literally standing on your feet.

Now here in the Long Stretch, the position of the exercise shifts your body forward, perhaps well up and over the Footbar and onto the tiny balls of the feet.

Yikes.

Still standing on your feet?

Often given that Footbar in your hands, the weight of your body has moved forward, onto your shoulders, wrists, and hands.

Suddenly there’s a lot going on.

Advanced Warning

One of the ways that Pilates exercises become more difficult or “advanced” is that less of you touches the apparatus. And without the support of the apparatus, it’s all YOU, Baby.

So even though the Long Stretch Series is what I like to call Meat-and-Potatoes Pilates, you’ve now come a long way from where you started: lying down on your back for Footwork, Frog and Circles, or even the Backstroke for f*ck’s sake.

Welcome to the Long Stretch! It’s time to pay attention.

Plank positions have become ubiquitous in exercise, but keep in mind: Pilates is a full-body experience. If you struggle to bear weight on your upper body, take a moment to find out why your lower body is shirking its duty of standing you on your feet.

Your shoulders and wrists will thank you.

The Order of the Pilates Universe

My most popular post to date is a reflective romp through Joe Pilates’ traditional order of Reformer exercises.

Let’s take a look at the big picture:

• Footwork: Balls, Arches, Heels, Tendon Stretch
• Hundred
• Frog and Circles (optional)
• Overhead
• Coordination
• Rowing Series: Into the Sternum, 90 Degrees, From the Chest, From the Hips, Shave, Hug
• Long Box 1: Pull Straps/T, Backstroke, Teaser, Breaststroke, Hamstring Stretch, Horseback
• Long Stretch Series:
  • Long Stretch
  • Down Stretch
  • Up Stretch
  • Up Stretch Combo
  • Elephant
  • Elephant One Leg
  • Long Back Stretch

The Long Stretch Series is the first time in your workout that you are literally standing on a moving platform. No lying on your back or stomach, or sitting anymore.

For this long series…

Oh, soon you’ll return to sitting briefly from time to time, but it won’t be pleasant.

Taking Inventory

Ok, so you’re standing on a moving platform and your job is to close the springs with control.

Got it.

I’d like to take this moment to tell you that your arms cannot help you. The Long Stretch Series requires the lower body to function as a cohesive unit.

“The arms are only for balance.” – Jay Grimes

Yes. Chew on that one for a while.

Can You Smell the Pilates Project??

Play with these 2 exercises, the Elephant and the Long Stretch.

For the purposes of learning, start with the Elephant. Then move with control into the Long Stretch.

Can you keep the same standing feeling you had in the Elephant?

If you can, how does that change or support your Long Stretch?

Moving between these 2 exercises will get your head in the right space for what’s coming up soon in – you guessed it – the Up Stretch!

Enjoy this Pilates POV?

You already know this, but you’ve got a whole system of exercises to help with your Long Stretch Series.

What exercises can you think of on the Wunda Chair that would be helpful on our quest for Long Stretch Series domination?

The Push Up Series?

The Pull Up?

Going Up Front?

All of these exercises?

See what you think in this week’s in-depth exercise tutorial on the Long Stretch.

Next in this series: Pilates Projects: Swan Edition…On the road to the Down Stretch!

Have a Great Workout!