Long Stretch
Intermediate (6/10)Reformer
Position: ProneEnergy: 6/10~45s
Cueing
Maintain a solid plank; push carriage away using shoulders; return with control; keep body in one line.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisPectoralis Major
Secondary Muscles
Serratus AnteriorTriceps BrachiiTransverse Abdominis
Regressions
Perform on knees (on the carriage); reduce range; use heavier springs for more stability.
Progressions
Single leg variation; increase range; slower tempo.
Common Errors
Dropping hips; arching back; neck strain.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
