Down Stretch – Flat Back
- Equipment: Reformer
- Category: Full Body Integration
- Level: Intermediate
- Body position: Standing
- Repetitions: 5–8 reps
- Springs: 1 Red + 1 Yellow – 2 Red
- Headrest: Any
- Footbar: High
Starting position
Kneel facing the footbar with feet against the shoulder rests. Hands on footbar, arms straight. Hips slightly forward but spine stays in neutral (no extension)
Instructions
Inhale to press the carriage back by extending the hips while maintaining a long neutral spine. Exhale to bring the carriage forward without changing the shape of the spine
Teaching cues
- Keep spine long, no arching
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