Which rope and end piece should I use when starting Spiral Stabilization?

Beginners use the classic elastic rope. It has loops at one end for your hands or feet and two end pieces at the other, which is how you attach it.

Black or green end piece?

Start on the black end piece — it gives less resistance, so you can learn to do the movement properly. After a while of exercising move to the green one, which is stiffer.

Replace the end piece as soon as it wears out. We recommend replacing the whole rope roughly every two years — the rubber loses its elasticity over time and the exercise no longer gives the right resistance.

When to reach for the sport rope

The sport rope is for advanced users and athletes who already exercise with the classic one. It is not a good first rope: it is stiffer, and before the movement is second nature it tempts you to pull through it with strength instead of technique.

Where to tie the rope

The rope is tied by its end piece — to a door handle, a radiator or a table leg. It must be at the height of your elbows or higher; any lower and exercising overloads your trapezius muscles. In detail in How do I attach the rope?

Ropes and mats are in the Spiralista shop.