Breaststroke

Classical Repertoire Spinal ExtensionUpper Body & Arms

Schematic — Breaststroke

Apparatus Setup

Reformer

Spring Tension 1 Blue or 1 Red Spring

Footbar Position High

Gear Bar Normal

Stopper Normal

Headrest Down

Target Muscles

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

Setup Instructions

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

Execution Instructions

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.

Teaching Cues

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."

Modifications & Progressions

Arms Only (Regression)

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

Heavier Spring (Progression)

Increase spring resistance for a stronger pull and lift.