Balanced Body Reformer Trapeze Combination Mode D'emploi page 32

FEET IN STRAPS, LEVEL 1
6-10 reps
Springs: Long springs from middle, high or
overhead position
Loops or Velcro around ankle or arches
Focus
Breath - exhale out/inhale in or inhale out/
exhale in
Neutral spine
Hollow abdominals
Pelvic stability
Hamstring, adductor and gluteal strength
Hamstring and adductor flexibility
Leg alignment
Precautions
Back injuries, some knee injuries and
hamstring strains
Starting Position
Lie supine on Trapeze Table with head at open
end, Velcro straps on ankles (with springs at
overhead bar) or loops around arches (with
springs in middle or high position).
Leg Lowers
Both legs in Velcro straps or loops and inner
thighs together, lower legs toward the table and
maintain pelvic stability.
Variations: Parallel, turned-out, turned-in,
holding a ball or magic circle between the legs
Circles
With both legs in the Velcro straps or loops
circle the legs in both directions, maintaining
pelvic stability.
Variations: parallel, turned-out, turned-in
Scissors
With both legs in Velcro straps or loops, lower
legs toward table then open and close legs and
maintain pelvic stability.
Variations: parallel, turned-out, turned-in
Walking
With both legs in Velcro straps or loops
alternately bring one leg down toward the
table and then the other, while maintaining
pelvic stability.
Variations: parallel, turned-out, turned-in
30
Leg Lowers
Circles
Walking
(springs middle position)