How-to guide and videos

Spiro

Stretching • Meditation • Sports Performance • Physical Therapy • Balance • Yoga

Easy 8-Minute Routine: Perfect at any time of your day

SPIRO for Stress Management

So many ways to use your Spiro

Physical Therapist Brenna Barzenick demonstrates how to do simple and essential stretches for hamstrings, the low back, feet, and balance improvement with Spiro.

Remember to consult your personal physician before beginning a diet or exercise routine. Consistent stretching maximizes your results.

post-workout stretch

Basic introduction to
Spiro Stretching

knee pad

chair stretching

Lift assist

8 easy stretches for hip and lower body mobility

1 CENTERING BREATH

2 DOUBLE KNEE TO CHEST

Lie on your back with your knees bent and feet flat on the floor.
Gently bring the knees in towards the chest. Place SPIRO around both knees holding onto each end with your hands. (Modification: SPIRO can be placed behind the knees)
Gently pull your knees towards your chest, holding SPIRO for slight resistance.
Keep your abdomen, back, and hips relaxed and allow SPIRO to assist in the passive stretch of the low back. Concentrate on breathing in and out. Repeat 5-10 cycles of breath.

3 SINGLE KNEE TO CHEST

Lie on your back with your knees bent and feet flat on the floor.
Gently bring ONE knee in towards the chest. Place SPIRO around knee, holding onto each end with your hands. (Modification: SPIRO can be placed behind the knee)
Gently draw your knee in towards your chest, holding SPIRO for slight resistance. Repeat in the other direction. Keep breathing in and breathing out while moving.
Keep the opposite leg that is on the ground firm and active. Repeat 5-10 cycles of breath.
While you’re pulling, try to relax your legs, pelvis, and low back as much as you can. Concentrate on breathing in and out. Repeat 5-10 times on each hip.

4 HAMSTRING STRETCH

Keep one leg on the ground and put the opposite foot into one opening of SPIRO.
Slowly straighten the knee until a stretch is felt in the hamstring area (back of thigh); avoid straining.
Hold the position for 3 deep cycles of breath and gradually stretch further, if comfortable.
Repeat on the other side OR follow up with the INNER THIGH STRETCH (next in series).

5 INNER THIGH STRETCH

After the hamstring stretch, move your leg outward holding SPIRO and keep opposite arm on the ground for balance.
Concentrate on breathing while relaxing hip, inner thigh, and core. Keep opposite leg firm.
Hold position and breathe 5-10 cycles of breath (breathing in/breathing out).
Follow up with the OUTER THIGH STRETCH (next in series).

6 OUTER THIGH STRETCH

After the INNER THIGH STRETCH, move your leg across your body and keep opposite arm on the ground for balance.
Concentrate on breathing while relaxing hip, inner thigh, and core. Keep opposite leg firm.
Hold position and breathe 5-10 cycles of breath (breathing in/breathing out).
Repeat on the other side.

7 BRIDGE STRETCH

Put your feet through SPIRO and lie down on your back with knees bent and feet flat.
Lift your buttocks off the ground and step your upper arms towards each other (underneath you). Optional: Reach breastbone (sternum) towards the wall behind you to increase the stretch.
Gently pull SPIRO towards you to gain more opening in the chest. Keep feet firm and thighs parallel to each other.
Breathe while the hips are lifted, 5-10 cycles of breath. Repeat if desired.

8 Knee Stirs

Lie massaged underneath you as you stir the knees around 3.Rest briefly then repeat exercise, stirring.
Allow SPIRO to guide your knees in a stirring motion. GO SLOW and feel the pelvis being massaged underneath you as you stir the knees around the “clock”.
Rest briefly then repeat exercise, stirring knees in the opposite direction (counterclockwise).
Breathe 5-10 cycles of breath. Repeat if desired.

**Consult your healthcare provider before beginning any new exercise program.**

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