Hip Stretch | Reformer Pilates in 3D
Extend the supporting leg and move the carriage away slowly.
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Preparation
Rest the selected ankle on the opposite thigh, just above the knee. Keep the supporting foot on the bar.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Rest the selected ankle on the opposite thigh, just above the knee. Keep the supporting foot on the bar.
Breathing example: Breathe comfortably
2. Movement
Extend the supporting leg and move the carriage away slowly.
Breathing example: Exhale
3. Observe
Keep the crossed ankle supported and observe the position of the pelvis and open knee.
Breathing example: Keep breathing
4. Complete the cycle
Bend the supporting knee to return. Observe the stretch around the crossed-side hip without forcing it.
Breathing example: Inhale
Observation points
Keep the crossed ankle supported and observe the position of the pelvis and open knee.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.