Standing Roll Down Bar: Long Back Stretch
Intermediate (5/10)equipment.cadillac/trapeze_table
Position: StandingEnergy: 4/10~60s
Cueing
Stand facing away; hold bar overhead; push bar forward and round back; maintain axial elongation.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
SternocleidomastoidErector SpinaeMultifidusQuadratus LumborumLatissimus Dorsi
Secondary Muscles
TrapeziusRhomboidsIliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Small push range; bend knees; focus on breathing.
Progressions
Deepen the stretch; hold extension; add dynamic pulses.
Common Errors
Neck strain; locking elbows; collapsing chest.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
