Leg Circles – Direction 1:
Focus: Hip circumduction.
Leg Circles – Direction 2:
Focus: Reverse hip circumduction.
Shoulder Stand (Similar to Long Spine):
Focus: Spine mobilisation & core stability.
Peter Pan Stretch – Right & Left Focus:
Hip opener & hamstring stretch.
Butterfly Stretch & Relaxation:
Focus: Hip opener.
Windscreen Wipers:
Focus: Spine rotation.
Roll Up:
Focus: Controlled core engagement.
Seated Breathing to Prayer:
Focus: Breath awareness and postural alignment movement to breath.
Standing Breathing to Prayer & Balance:
Focus: Breath integration & balance.
1R 1B
Springs:
Clients may need guidance to find the right spring setting for their body. Spring tension is personal, for feet in straps. If a client’s hips lift off the carriage, the spring setting is likely too heavy and should be reduced for safety and proper alignment.
2nd, 1st
Continuous breathe
The Feet in straps Routine is designed to mobilise the spine, open the hips, and improve overall body awareness through controlled movement and breath.
It combines elements of spinal articulation, hip circumduction, rotation, and flexibility to release tension and restore balance.
Each exercise flows seamlessly to enhance core stability, postural control, and mobility, while finishing with mindful breathing and balance to promote relaxation and reset the body.
Regression:
Keep legs in a hamstring stretch instead of lifting into the shoulder stand. Or do shoulder stand with bended legs.
Offer the option to roll onto their side to transition safely.
Progression:
Springs: take the yellow spring away, the shoulder stand will be more difficult.
Note:
Shoulder stand and roll-up are optional exercises. For many clients, the shoulder stand may not be safe or could exacerbate an injury. Cue caution and provide modifications when needed.