Release Overview
Standing warm up followed by a floor based Pilates ball routine focused on hip and shoulder mobility. Add on for an extra core challenge. Downloadable PDF’s of the routine and Music.
Teaching notes
- Begin with standing warm up to prepare for floor work
- Encourage use of chair for balance support if needed
- Prioritise clarity over speed when teaching
- Emphasise purpose and control in every movement
Warm up
Routine with Ball
Add on
Key Exercise:
Long Line Lift
Teacher Insight
When you lie on your side and lift up out of the shoulder, you change how the whole side of the body works. It becomes harder to lift the leg because more stabilising muscles switch on to keep the pelvis steady. The Glute Medius and Minimus will be having an OUCHY! time and you’re working beautifully into the Lateral line .. a great fascia connection.
Purpose
The Long Line Lift develops true hip stability and strength by training control through the lateral line.
- Targets Gluteus Medius for pelvic stability
- Improves control in standing and walking patterns
- Builds strength through length and alignment
Teaching Cues
“ Stack your hips like books”
“ Reach the top leg long, before you lift”
“ Light through the shoulder, don’t sink into it”
“ Keep the movement small and controlled”
“ Zip up through the centre before you lift”
Resources
Download Assets
Download Assets
Happy Stretching!
