{"id":12195,"date":"2019-04-20T23:44:19","date_gmt":"2019-04-20T21:44:19","guid":{"rendered":"https:\/\/www.athenstrainers.gr\/?p=12195"},"modified":"2019-04-21T18:54:06","modified_gmt":"2019-04-21T16:54:06","slug":"feel-your-inner-core-and-stretch-your-body-with-pilatesstick","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/feel-your-inner-core-and-stretch-your-body-with-pilatesstick\/","title":{"rendered":"Feel your inner core and stretch your body with Pilatesstick"},"content":{"rendered":"<h3>Single leg stretch &#8211; feet on the bar: exercise of the week!<\/h3>\n<p>Starting Position<\/p>\n<p>Lie on your back and lift your head and upper body off the floor with one leg bent\u00a0on the floor and the other bent with foot on the\u00a0 center of the roll down bar.<\/p>\n<p>Execution<\/p>\n<p>Inhale and during exhalation extend your leg towards the ceiling while you are getting into sitting position. Inhale and during exhalation return to starting position<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-12191 size-full\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/04\/single-leg-str-stick.jpg\" alt=\"stretch\" width=\"724\" height=\"215\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/04\/single-leg-str-stick.jpg 724w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/04\/single-leg-str-stick-300x89.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/04\/single-leg-str-stick-200x59.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/04\/single-leg-str-stick-400x119.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/04\/single-leg-str-stick-600x178.jpg 600w\" sizes=\"(max-width: 724px) 100vw, 724px\" \/><\/p>\n<p>Cues<\/p>\n<ul>\n<li>Belly button towards the spine<\/li>\n<li>Articulate your spine (vertebra \u2013 vertebra)<\/li>\n<li>Hold the roll down bar during the exercise<\/li>\n<\/ul>\n<p>This\u00a0 exercise\u00a0 improves spine mobility, strenghtens the abdominals and stretches your hips.<\/p>\n<p>Sofia Papageorga, Yoga &amp;\u00a0 Pilates Instructor, Personal Trainer, AthensTrainers\u00ae Associate<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-9799 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/08\/sofia-e1506076316727-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/08\/sofia-e1506076316727-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/08\/sofia-e1506076316727-150x150-66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Single leg stretch &#8211; feet on the bar: exercise of the week! Starting Position Lie on your back and lift your head and upper body off the floor with one leg bent\u00a0on the floor and the other bent with foot on the\u00a0 center of the roll down bar. Execution Inhale and during exhalation extend your [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":12193,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[2536,2562,2563,2721],"class_list":["post-12195","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers-en","tag-pilates-en","tag-pilatesstick-en","tag-single-leg-stretch-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Feel your inner core and stretch your body with Pilatesstick - AthensTrainers\u00ae<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.athenstrainers.gr\/en\/blog\/feel-your-inner-core-and-stretch-your-body-with-pilatesstick\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Feel your inner core and stretch your body with Pilatesstick - AthensTrainers\u00ae\" \/>\n<meta property=\"og:description\" content=\"Single leg stretch &#8211; feet on the bar: exercise of the week! Starting Position Lie on your back and lift your head and upper body off the floor with one leg bent\u00a0on the floor and the other bent with foot on the\u00a0 center of the roll down bar. Execution Inhale and during exhalation extend your [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.athenstrainers.gr\/en\/blog\/feel-your-inner-core-and-stretch-your-body-with-pilatesstick\/\" \/>\n<meta property=\"og:site_name\" content=\"AthensTrainers\u00ae\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/AthensTrainers\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-04-20T21:44:19+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-04-21T16:54:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/04\/single-leg-stretch-stick00.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"672\" \/>\n\t<meta property=\"og:image:height\" content=\"372\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"AthensTrainers\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@athenstrainers\" \/>\n<meta name=\"twitter:site\" content=\"@athenstrainers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"AthensTrainers\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/feel-your-inner-core-and-stretch-your-body-with-pilatesstick\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/feel-your-inner-core-and-stretch-your-body-with-pilatesstick\/\"},\"author\":{\"name\":\"AthensTrainers\",\"@id\":\"https:\/\/www.athenstrainers.gr\/#\/schema\/person\/8fd6b98f150eb7e47c1657fd7e111f58\"},\"headline\":\"Feel your inner core and stretch your body with Pilatesstick\",\"datePublished\":\"2019-04-20T21:44:19+00:00\",\"dateModified\":\"2019-04-21T16:54:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/feel-your-inner-core-and-stretch-your-body-with-pilatesstick\/\"},\"wordCount\":126,\"publisher\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/feel-your-inner-core-and-stretch-your-body-with-pilatesstick\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2019\/04\/single-leg-stretch-stick00.jpg\",\"keywords\":[\"AthensTrainers\u00ae\",\"pilates\",\"pilatesstick\",\"single leg stretch\"],\"articleSection\":[\"Excercises\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/feel-your-inner-core-and-stretch-your-body-with-pilatesstick\/\",\"url\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/feel-your-inner-core-and-stretch-your-body-with-pilatesstick\/\",\"name\":\"Feel your inner core and stretch your body with Pilatesstick - 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