Single Leg Stretch (Ball Under Shoulder Blades)
- Equipment: Reformer
- Category: Abs/Core
- Level: Intermediate
- Body position: Supine
- Repetitions: 6-10 reps each side
- Springs: Any
- Headrest: Down
- Footbar: Any
- Prop: Ball
Starting position
Lie supine on the carriage with a small ball placed under the shoulder blades, creating a slight extension of the upper torso. Lift into a chest curl from this position. One knee draws into chest, the other leg extends forward.
Instructions
Exhale, switch legs while maintaining the curl and stability on the ball. Inhale, continue alternating with control, keeping the pelvis steady and avoiding excessive arching through the lower back.
Teaching cues
- Do not drop into the ball
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