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Controlled Stretching
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Straddle

1.   Make sure SG is in "tall" configuration, with the ballet barre at the bottom.  For the PSG, make sure the long inserts are at the bottom.
2. Facing the SG/PSG, open legs wide and slide torso as close to the ballet barre as possible.
3. Using your hands, pull your torso forward.  Optional: with straight back, bend forward towards the ground.  
 
 
 
Over-Straddle
 
1.   Place foam padding on crossbar at desired height.  For the PSG, make sure the long inserts are at the bottom.
 
2.   Slowly straighten both legs and slide down towards the floor, keeping knees straight and hips squared (front and back).
 
3. Using your hands for support, lower body into straight over-straddle position, using the SG side to ensure straight side-to-side alignment.  Use spacer as shown.