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Pre-Pilates: “Maintain Alignment”: Opposite Arm and Leg Reach




Foundations: Maintain “everything” in alignment!

Quick Intro: Opposite Arm & Leg Reach


What’s it good for?

🌟  Increasing awareness of how deep abdominal activation works with more superficial systems to create stability of the spine, pelvis and shoulders.
🌟 Want to know the names of everything involved?  If you’re interested, here’s a list:

  • Deep Longitudinal Sling System: erector spinae, quadratus lumborum, thoracolumbar fascia, sacrotuberous ligament, biceps femoris, gastrocnemius, plantar fascia.
  • Anterior Oblique Sling System: serratus anterior, external oblique abdominals, contralateral internal oblique abdominals, contralateral adductors.
  • Posterior oblique Sling System: latissimus dorsi, contralateral gluteus maximus.
  • lateral System: quadratus lumborum, gluteus maximus, contralateral adductors




A quick “how to”…

Opposite Arm & Leg Reach

🌟 Your starting position is on all fours with your wrists under your shoulders and knees under your hips.
🌟 Pull in your abdominals (Pregnant Cat: see here)
🌟 Keeping your shoulders, torso and hips stable, lift one leg and opposite arm.
🌟 Begin by mastering the single leg and single arm versions first.
🌟 reach one arm and the opposite leg out at the same time whilst maintaining stability of the spine.

Hints & Tips:

🌟 Focus on lengthening out your arms and legs rather than lifting them up.
🌟 Remember the Michelle Larson’s Pregnant Cat abdominal activation exercise?  Pull your kittens up away from the pavement, up towards your spine before starting this exercise.
🌟 Take note of the sensations as you line up the back of your head, shoulders and pelvis as you reach out your arms and leg.
🌟 Have a friend place a roller or a dowel along your spine.   Try to recreate those sensations without the dowel.

Any Questions?

Ask away – I love to help!  Click here for the Contact Page 🙂 – or leave a comment at the bottom of the post – see you there…


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