Elephant Stretch

Elephant Stretch is a popular Pilates exercise that strengthens the core muscles and improves flexibility in the hamstrings, lower back and shoulders. The exercise stretches the posterior chain of the body and helps release tension in the lower back. Elephant can be performed on a Pilates reformer or mat, and has similarities to yoga's "Downward Dog", but focuses more on control and stability.

Correct execution

How to perform the Elephant Stretch correctly:

1. Stand with your feet hip-width apart and place your hands on a stable surface like a Pilates reformer, with your heels pressed into the floor.
2. Round your back slightly, pull your stomach in towards your spine and push your hips back, as if trying to lengthen your spine.
3. Breathe in as you prepare for the movement, and as you breathe out, contract your core muscles and bend your knees slightly to get more movement in your hips.
4. Hold the position for a few seconds before returning to the starting position, and repeat with controlled breathing and a stable spine.

Common errors

To ensure you get the most out of your exercise, avoid these mistakes:

• Overextension in the lower back: Keep the core activated and avoid sinking too much in the lower back.
• For straight legs: It's okay to bend your knees a little if you have tight hamstrings or need more flexibility.
• Lack of breath control: Be sure to breathe evenly and deeply throughout the exercise to support the movement.

Video Demonstrations

Watch these videos for an in-depth demonstration of proper technique for the Elephant Stretch :

Modifications and variants

Adapt the exercise to your level:

• Beginner: If you have limited flexibility, bend your knees slightly for better control and stability.
• Advanced: Try increasing your flexibility by pressing your heels into the floor and stretching your back deeper.

Number of repetitions and sets

Perform the Elephant Stretch for 2-3 sets of 5-8 repetitions , or hold the position for 20-30 seconds to focus on stretching and balance.

Breathing technique

Inhale as you prepare for the stretch, and exhale as you reinforce the stretch by contracting your core. Use deep and controlled breathing to support stability and flexibility in the exercise.