Elephant Stretch

Elephant Stretch is a classic Pilates exercise that focuses on stretching the hamstrings , back and shoulders , while strengthening the core muscles . The exercise is great for improving flexibility and stability in the spine, and helps build body control. Elephant Stretch is ideal as part of both a warm-up and a cool-down.

Correct technique

Follow these steps to perform the Elephant Stretch correctly:

  1. Start in a standing position with your feet hip-width apart and your hands placed on the floor in front of you so that your body forms an inverted “V” shape.
  2. *Inhale* and activate the core as you create length through the spine.
  3. On the *exhale*, press the heels down toward the floor to stretch the hamstrings and lengthen the back.
  4. Hold this stretch position for a moment and repeat the movement, alternating between slightly bent knees and extended legs for a deeper stretch.

Perform the exercise for 8-10 repetitions , focusing on a slow and controlled movement.

Common errors

To get the most out of the Elephant Stretch and avoid injury, you should avoid these typical mistakes:

  • Overstretching the back : Avoid rounding the back too much, instead keep the back long and stable.
  • Hips too high : Make sure to keep the hips in a neutral position, not too high or too low.
  • Tension in the neck : Keep the neck relaxed and avoid looking up; look down at the mat to avoid tension.

Modifications and Variations

Here are some adaptations and variations for the Elephant Stretch:

  • Beginner Modification: Bend the knees slightly so it's easier to place the hands on the floor and achieve a comfortable stretch without overextending the hamstrings.
  • Advanced variation: For a deeper stretch, slowly walk from side to side, alternately stretching each leg and focusing on increasing flexibility in the hamstrings.

Repetitions and sets

For beginners, 2-3 sets of 8 repetitions are recommended. For the more advanced, you can try 3-4 sets of 10-12 repetitions while focusing on flexibility and body control.

Breathing tips

Inhale deeply as you prepare to enter the stretch, and exhale as you press your heels down toward the floor. Controlled breathing helps you maintain stability and balance in the position.

Visual angles and tips

Observing the Elephant Stretch from different angles can help you get the right technique:

  • Side Angle: Keep a straight back and make sure the heels are pressed down to the floor for an effective stretch.
  • Front Angle: Keep the hips parallel and avoid rotation in the body during the stretch.

Demonstration video

Watch this video to learn proper technique for the Elephant Stretch:

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