Breaststroke

Classical Repertoire Advanced Prone Spinal ExtensionUpper Body & Arms 📦 Long Box

Prone spinal extension on the long box, pulling the straps back like a breaststroke to strengthen the back extensors and open the chest.

Schematic — Breaststroke Reformer · 1 medium or 1 strong spring · Footbar High · Headrest Down

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Spinal Stenosis / Spondylolisthesis: Sustained lumbar extension can aggravate stenosis and pars stress; keep the chest lift small and the ribs connected.
Shoulder Impingement: Pulling from the extended arm position can stress the shoulder; keep the pull in a pain-free range and use a lighter spring.
Low Back Pain: Extension-intolerant clients may ache in the low back; keep the lift small and stop if it hurts.
Pregnancy: Prone positioning is not suitable after the first trimester; use a wedge, or a side-lying or standing alternative.

Spring Tension 1 medium or 1 strong spring

Headrest Down

Gluteus Maximus (Secondary)Latissimus Dorsi (Primary)Erector Spinae (Primary)Rhomboids (Secondary)Multifidus (Secondary)

Lie prone on the long box with the chest just off the front edge, holding the straps with arms extended forward and down.

Exhale to pull the straps back and up, lifting the chest into extension while pressing the legs long into the box.
Inhale to sweep the arms forward and lower with control.

Form

"Lift from the upper back, not the neck — keep the gaze down."

Integration

"Anchor the pelvis into the box as the chest lifts."

Breath

"Exhale to pull and lift, inhale to sweep forward."

Pull with the arms while the chest stays lower to isolate the upper back.

Increase spring resistance for a stronger pull and lift.

For spinal stenosis, keep the chest lift tiny with the ribs drawn down, press the legs long into the box and pull the straps only to the ribs.

Same category, or body position when the category is unique.