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PROTOTYPEFree access · Created under the supervision of CoconeRu. Move · lessons are being reviewed one by one.
PILATES MOTION ATLAS

Down Dog Pedal | Self-stretch in 3D

Down Dog Pedal: all fours (hips high), calves and back of the thighs. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial team

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A schematic 3D view of Down Dog Pedal
One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

All fours (hips high) · Calves and back of the thighs

A dynamic stretch for the calves and back of the thighs, moving through a gradually larger range. It can also be used to prepare before exercise.

Starting position

From all fours, tuck the toes and lift the hips high so the hands and feet make a mountain shape.

Movement phases

1. Set up

Press the floor away with the hands and lengthen the back.

2. Small movements

Bend one knee while the other heel moves towards the floor, alternating sides.

3. Larger range

Feeling the stretch in the calves, make the knee bends larger.

4. Smaller and stop

Make the movement smaller and rest on your knees.

What to check yourself

Check that the back is not rounding and the wrists and shoulders are comfortable.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.

Open in 3D

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