Set-up:
Lie supine on the carriage with your heels on the footbar. Press out to full extension.
Place one foot into the ring and hold the ring with both hands, palms up.
Movement:
First, gently guide the leg in the ring out to the same side of the body to find a hip opener. Keep the pelvis steady as the leg moves laterally.
Return to center, then guide the leg across the body for an IT band stretch, continuing to press the hip of the working (ring) leg down into the mat to anchor the pelvis and deepen the line of stretch.
Hold:
Either the Hip Opener or IT Band Stretch for a longer duration to deepen flexibility and release tension.
Depending on previous exercise can be done with a few different spring settings.
2nd
Inhale to prepare, exhale to stretch
Mobilised & stretched:
Hamstrings – up to sky.
Adductors & hip – opener.
IT band & lateral hip – crossover.
Lumbar spine & obliques – mobilised in crossover.
PILAT3S Ring needed