The Up Stretch: The Gateway Drug to Pilates Circus Tricks

The Up Stretch: The Gateway Drug to Pilates Circus Tricks

Previously I spoke of my newfound respect for the Long Stretch Series on the Reformer.

For years I didn't fully consider the import of these 7 exercises: Long Stretch, Down Stretch, Up Stretch, Up Stretch Combo, Elephant, Elephant with One Leg and the Long Back Stretch.

They seemed fine really.

Not a walk in the park and not a one-arm Snake/Twist either. We had a great relationship.

The Song Remains the Same

The Long Stretch Series teaches you how to use your lower body effectively.

Remember that our lower body is most of our body, the lion's share, if you will.

Within this series you'll use your lower body:

  1. in a round shape
  2. in an an arch
  3. in an undulating combination of round and arch in two ways
  4. in a round shape one side at a time, and
  5. facing upward and upside-down

Joe Pilates had a love for all things emphatic, it seems.

“Do you get it yet??” he asks us all the time.

A Gateway Drug to Pilates Circus Tricks

One particular gem within the Long Stretch Series is the Up Stretch.

A bit of a wolf-in-sheep's clothing this one…

The Up Stretch is the foundation for all kinds of delicious Pilates tricks.

You know the ones: all the way from Semi Circle and Snake/Twist to the Flying Squirrel and everything in between.

The Up Stretch is the first time in our Reformer order where we have just 2 fixed points and a moving middle. The hands and feet are connected to the apparatus and a flip-ton of action goes on in the center.

Think of the undulation of Up Stretch and Semi Circle, for example.

The Up Stretch: The Gateway Drug to Pilates Circus Tricks

Semi Circle is a gift! You've got your head and shoulders supported by the carriage. Enjoy it while you can.

Soon that will all go away in the Headstands:

The Up Stretch: The Gateway Drug to Pilates Circus Tricks

Now just the head and 2 feet are connected to the apparatus with a moving shape in between.

Can you see the Up Stretch in this exercise? All turned around and with no hands?

My old favorite

I love to cultivate the Up Stretch when working on my former nemesis: Snake/Twist on the Reformer.

The feet are no longer on the moving part of the carriage, and now you're turned around a bit again just like the Headstands.

The Up Stretch: The Gateway Drug to Pilates Circus Tricks

Don't be distracted. Just use your mad Up Stretch skills – your lower body – and get the job done.

Let's take it vertical!

The working title for this Guillotine-cum-Cadillac exercise is Monkey on a Stick. It's really just Semi Circle (Up Stretch) now working in a vertical plane.

On the Guillotine the bar your feet are on is not completely fixed, it moves a bit.

Aha! A new wrinkle on our road to Pilates Circus stardom…

Plus guess who's favorite exercise it is? ♥

#jaysfave

Listen for the spring noise that is challenging Murat Berkin's foot position. He makes it look easy of course and does a great job of controlling the bar.

1 fixed point + 1 moveable point = the plot thickens!

Another low body exercise done on the Cadillac is Rolling In and Out.

The Up Stretch: The Gateway Drug to Pilates Circus TricksThe Up Stretch: The Gateway Drug to Pilates Circus TricksThe Up Stretch: The Gateway Drug to Pilates Circus TricksThe Up Stretch: The Gateway Drug to Pilates Circus TricksThe Up Stretch: The Gateway Drug to Pilates Circus Tricks

Here the lower body is fixed and the upper body's point of contact is the Roll Back bar (which moves!).

The good news is you are kneeling. Now challenge yourself to make Rolling in and Out a lower body exercise and not an arm exercise.

Thank you Up Stretch!

The Ultimate Up Stretch

For those of you who signed on for Pilates circus tricks, now is your time to shine.

The Flying Squirrel, an exercise few practitioners do at all is what the humble Up Stretch can prepare you to do.

Your fixed points of contact – alas – are not fixed at all…

Gravity awaits you at every turn…ready to wrap you in its clutches and face plant you on the mat…

Strive to find your Up Stretch in mid-air.

It's a wild ride!

Enjoy Christina Gadar's excellent Flying Squirrel at 1 minute in.

Never underestimate the power of a meat-and-potatoes exercise in our beloved Pilates method. Cultivate your best Up Stretch and it will reward you tenfold.

Know that even if you never reach the Flying Squirrel your butt will look nice 🙂

So how's your Up Stretch?

Share your thoughts and questions in a comment below.

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