Knee Stretch – Flat Back (Ball Between Thighs)
- Equipment: Reformer
- Category: Leg Work
- Level: Intermediate
- Body position: Kneeling
- Repetitions: 6-10 reps
- Springs: 1 Red + 1 Yellow – 1 Red + 1 Blue
- Headrest: Any
- Footbar: High
- Prop: Ball
Starting position
Kneel on the carriage facing the footbar with hands on the bar and spine in neutral. Knees under hips. Place a ball between the inner thighs
Instructions
Exhale to press the carriage back by extending the hips while maintaining a neutral spine and steady pressure on the ball. Inhale to bring the carriage forward, returning the knees under the hips without losing alignment
Teaching cues
- Spine stays neutral
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