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WORKOUT INSTRUCTIONS: Cool-down
Piriformis stretch
Bend both knees and place the left foot on the arc. Cross
the right ankle over the left thigh. Inhale and slowly lift
the left knee up feeling the stretch deep inside your right
buttock. Exhale and relax. Repeat 2 times on each side.
Hip release
Bend your right knee and pull it toward your chest. Use
your right hand to rotate it to the right, stretching the
inner thigh. Extend the right arm out long to the side, and
use the left arm to rotate the leg to the left, stretching the
outer thigh. Repeat 3 times on each side.
Spinal rotation
Bend both knees into your chest. Inhale and roll both
knees to the right as you stretch your upper body to the
left. Hold and stretch for a few seconds then exhale and
roll back to the center. Repeat 5 times on each side.
Roll over and lie with your upper back on the floor and your thighs over the arc.
Summary of Contents for AeroPilates Arc
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