2nd Long Box: Rocking
Advanced (8/10)Reformer
Position: ProneEnergy: 7/10~45s
Cueing
Hold ankles; arch back; use breath to rock the carriage; maintain tension between hands and feet.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapezius
Secondary Muscles
RhomboidsIliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemiusSternocleidomastoid
Regressions
Stay in extension without rocking; use only one leg at a time; hold straps instead of ankles.
Progressions
Faster rocking; deeper arch; longer holds.
Common Errors
Neck strain; locking knees; collapsing in lower back.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
