Long Box – Swan Prep (No Arm Press)
- Equipment: Reformer
- Category: Spinal Extension/Rotation
- Level: Beginner
- 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, arms light on footbar or hovering, legs long and active
Instructions
Exhale to gently engage abdominals and lift the chest slightly into extension without pressing strongly through the arms. Inhale to lower back down with control. Movement stays small and controlled
Teaching cues
- Lift from the upper back, not lower back
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