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- Set the reformer with light to moderate springs.
- Face the foot bar and place one foot on it, starting with that knee bent.
- Rest the opposite knee on the carriage behind you.
- Hold the foot bar with both hands for balance.
- Begin to push the carriage backwards by allowing the knee on the carriage to glide back.
- As the carriage moves, gradually straighten the knee of the leg on the foot bar.
- Hinge slightly at the hips while keeping your spine long and chest open.
- Keep your hips square and avoid shifting sideways.
- You should feel a stretch through the hamstrings of the leg on the foot bar as it straightens.
- Move in a slow, controlled manner without forcing the range.
- Hold/maintain as prescribed by your physiotherapist.
