This is an effective cooldown exercise for the end of your PBT session. It helps students stretch and release the piriformis, an essential muscle for external rotation. Maintaining the health and flexibility of the piriformis is vital, as tension and shortening can lead to leg pain. The exercise also emphasises how important pelvic positioning is for avoiding muscle tension.

Preparation: Students should sit on the centre of a fit ball with the right leg crossed over the left in a figure 4 position, ensuring both legs are externally rotated. Hands should be relaxed on either side of the fit ball.

Steps:

1. Instruct students to lift their chin, then drop it while sliding their hands down the sides of the ball, curving the upper spine.

2. Ensure the fit ball remains stationary and the lumbar spine isn't compromised.

3. Guide them to recover to an upright position, moving their hands back up the ball.

4. Place the left hand under the right leg's lower calf muscle (or thigh, if necessary).

5. Slowly extend the right leg, maintaining an elongated spine throughout.

6. Lower the foot to the floor, close the foot, and reset.

7. Repeat on the alternate side.

8. Once students are completely secure, they can try letting go of their extended leg and balancing with a port de bras into 5th position.

Focus: Stress the importance of maintaining an elongated spine and proper pelvic alignment throughout the exercise.