This exercise is great to do as a warm up before class, or a cool down after. This exercise will be working the spinal mobility whilst also stretching the hamstrings and glutes.

Starting Position:

Begin by lying on your back, legs over the fit ball. Making sure the fit ball is right up against the backs of the legs. The arms are stretched out to the sides at shoulder height, palm down to the floor.

Steps:

The student will extend the right leg up towards the ceiling, crossing it all the way over the left leg.

Ask the student to then roll the knees to the left, head to the right.

The student will then bring the legs back to the centre.

Have the student Both externally rotate both legs, with the top leg coming into a small attitude.

The student will then take hold of the top leg with both hands, both legs stretching away.

The student will then gently pull the top leg towards the body (working within own range)

Have the student let go of the leg, lowering the leg to the ball.

Repeat x4 (alternating sides each time)

To finish, the student will roll up into a long bridge position [staying in a parallel position] and then roll down to finish.

Focus:

Make sure the student is breathing throughout the exercise and is also not forcing the hamstring stretch, the tail bone should be heavy onto the mat.