My favourite stretches using a Pilates fitness circle

The Pilates fitness circle is a versatile and highly effective tool.  Here are just a few of the many benefits:

• 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

Below are some of my favourite stretches to do using the fitness circle.  Next week I will be showing you how to do other exercises using the fitness circle so stay tuned!

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.

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