Pulling Straps – Full (with Extension)
- Equipment: Reformer
- Category: Spinal Extension/Rotation
- Level: Intermediate
- Body position: Prone-LongBox
- Repetitions: 6-8 reps
- Springs: 1 Blue (Medium) – 1 Red + 1 Blue
- Headrest: Any
- Footbar: No bar
Starting position
Prone on long box, arms reaching forward holding straps, legs long and together, start in slight spinal flexion (head dropped, upper back gently rounded)
Instructions
Begin in flexion. Exhale to initiate by sliding the shoulder blades down and starting to pull the straps back. As the arms continue pulling toward the hips, articulate the spine from flexion into extension, lifting the chest forward and up. Inhale to reverse: soften the chest, reach the arms forward, and return the spine back into controlled flexion
Teaching cues
- Start from a rounded upper spine, not neutral
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