Down Stretch
Intermediate (5/10)Reformer
Position: KneelingEnergy: 4/10~45s
Cueing
Kneel on carriage with hands on bar; push out while arching back slightly; lift chest towards ceiling.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboidsPectoralis MajorAnterior Deltoid
Secondary Muscles
Biceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatusIliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Reduce range; keep arms straight; focus on chest lift only.
Progressions
Hold the extension; slower return; deeper arc.
Common Errors
Collapsing in lower back; neck hyperextension; losing shoulder connection.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
