Long Box – Swan
- Equipment: Reformer
- Category: Spinal Extension/Rotation
- Level: Intermediate
- Body position: Prone-LongBox
- Repetitions: 6-8 reps
- Springs: 1 Blue (Medium) – 1 Red (Heavy)
- Headrest: Any
- Footbar: High or Low
Starting position
Lie prone on long box, hands on footbar, elbows bent, body long and supported
Instructions
Exhale to engage abdominals and press the bar away. Inhale to extend the arms and lift the chest into spinal extension as the carriage moves in. Exhale to lower the torso back down with control. Inhale to bend the elbows and return to start
Teaching cues
- Initiate extension from upper back, not lower back
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