- It provides resistance for muscular strength and endurance
- It assists in the isolation and activation of specific muscle groups
- It provides proprioception cues for the neuromuscular system
- It is ideal for isometric training to increase strength at varying joint angles
- It adds additional resistance when held between ankles or hands, increasing overall challenge of exercise
- It is a great tool for dynamic stability for both the hip and shoulder joints
- It is light-weight, easy to store and transport
1. Hamstring and IT band stretch
- Lie on your back with both knees bent
- Place one foot into the ring and lengthen the leg up towards the ceiling.
- Hold the ring with both hands – palms facing you. Try and keep the knee as straight as possible and draw the leg closer into your chest on each exhale.
- Then, using the opposite hand, draw the leg across the body and up towards your shoulder. Try and keep both hips glued to the mat.
- NOTE: Imagine your stretching your hip away from your foot.
- Hold each stretch for at least 20 seconds.
2. Spine Twists
- Sitting cross-legged and tall through your spine
- NOTE: Imagine the crown of your head is being pulled up to the ceiling
- Place the circle against the breastbone and wrap your arms around the outside of the ring.
- Inhale to prepare and exhale, use your obliques (waist muscles) to twist to the right, inhale to hold and exhale slowly come back to your starting position.
- Alternate sides and repeat for 4 times on each side.