Front thigh stretch from APPI Pilates Equipment Level 3

This "harder than it looks" exercise taught on APPI's Equipment Level 3 stretches the hip flexors while challenging balance.  

 

 

Start by kneeling on your right leg with your right foot against the shoulder rest and your left foot on the foot bar (lighter springs will challenge your balance more).  Aim to have your pelvis neutral - watch the tendency for your left hip to "hike" up in this position, you may need to lower the foot bar if that's the case or place your left foot on the wooden platform.  Once you are set up, push the reformer carriage away from the foot bar, extending your right hip to stretch the right hip flexors.  You can increase the stretch anteriorly by reaching the right arm overhead, which will create more tensioning through the front line.  Once you have your balance, increase the challenge by maintaining the right hip extension, and bending and straightening the left leg to also stretch through the hamstrings. If you feel this is too challenging, hold on to a Pilates pole in one hand pushing it into the floor for support, with practice you can aim to remove the pole.  The final variation demonstrated incorporates a rotation to mobilise the thoracic spine while gently engaging the obliques. Try incorporating this simple flow into your next Reformer class!