Knee Stretches: Arched
Intermediate (6/10)Reformer
Position: KneelingEnergy: 5/10~45s
Cueing
Maintain a flat, elongated back; push carriage out with legs; focus on stability of the upper body.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Secondary Muscles
IliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemiusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Reduce move range; slow movement; focus on spine alignment.
Progressions
Lighter springs; add a pulse; increase tempo.
Common Errors
Rounding the back; hips shifting; collapsing in shoulders.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
