Single Leg Stretch

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Single Leg Stretch, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Lie on the back, curl the head and shoulders only if the neck stays comfortable, then bring the legs to tabletop.

Execution

- For single-leg work, draw one knee in as the other leg reaches away. For double-leg work, extend both arms and legs then circle the arms back. For scissors, switch long legs with controlled pulses.

Range, tempo and breathing

- Perform 3 × 8–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not pull the neck, let the low back lift or lower the legs beyond control. Rest the head, bend the knees or keep the legs higher.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.