Long Stretch (Ball Between Ankles)
- Equipment: Reformer
- Category: Full Body Integration
- Level: Intermediate
- Body position: Standing
- Repetitions: 4–6 reps
- Springs: 1 Red + 1 Yellow – 2 Red
- Headrest: Any
- Footbar: High
- Prop: Ball
Starting position
Place hands on the footbar and feet on the carriage in a strong plank position. Legs extended with a ball held between the ankles. Body in one long line from head to heels
Instructions
Inhale to press the carriage back by hinging through the shoulders while maintaining plank alignment and ball stability. Exhale to return the carriage forward without losing tension or control through the body
Teaching cues
- Keep body in one line
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