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

Split-Stance Lunge with Overhead Reach | Self-stretch in 3D

Split-Stance Lunge with Overhead Reach: standing, front of the hip and front of the body. 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 Split-Stance Lunge with Overhead Reach
One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing · Front of the hip and front of the body

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

Starting position

Take a long step with one foot in front of the other and lift the back heel. Let both arms hang by your sides.

Movement phases

1. Set up

Face the pelvis forwards and point the front knee over the toes.

2. Small dips

Bend both knees slightly to lower the body as you raise both arms forwards and up. Lower the arms as you come back up.

3. Deeper dips

Gradually go a little deeper and reach a little higher, without arching the lower back.

4. Smaller and stop

Make the movement smaller and stop standing.

What to check yourself

Check that the front knee does not fall inwards and the lower back does not arch as the arms rise.

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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