Long Back Stretch
Advanced (7/10)Reformer
Position: QuadrupedEnergy: 6/10~45s
Cueing
Dip hips while pushing carriage away; scoop abdominals to return; maintain open chest throughout.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisPectoralis Major
Secondary Muscles
Anterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatusSternocleidomastoid
Regressions
Perform only the dip; smaller range; heavier springs for stability.
Progressions
Increase dip depth; slower tempo; hold extension phase.
Common Errors
Dropping head; shrugging shoulders; locking elbows.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
