This exercise is great for working the pelvic stability whilst also mobilising the hips and gently stretching the hamstrings.

Starting position:

Begin by lying on your back, placing the fusion ball under your sacrum. Legs are crossed in a 5th position with arms down by your sides, palms facing up.

Steps:

1 - Have the student lengthen the top leg up towards the ceiling.

2 - The student will then float the bottom leg off the floor as legs helicopter around.

3 - Make sure the student gently pulls the leg towards them in a hamstring stretch, working within their own range, Never force the stretch.

4 - Repeat this process 4 times.

5 - Have the student finish the same as the starting position.

Focus:

Really focus on the stability of the students pelvis when moving through the helicopter position. Please make sure the students do not force the hamstring stretch.