Down Stretch

Both Repertoire Intermediate Spinal ExtensionHip & Posterior Chain

Thoracic extension and anterior hip opening with shoulder depression and rib control.

Schematic — Down Stretch

Spinal Stenosis / Spondylolisthesis: Sustained extension can aggravate stenosis and pars stress; keep the drop small.
Shoulder Impingement: Loaded plank and pressing strain the shoulders; widen the hands and skip with active shoulder pain.
Low Back Pain: Keep the ribs connected and the drop small; stop if the low back aches.

Apparatus Setup

Spring Tension 1 Red or 1 Green Spring

Footbar Position Down

Headrest Down

Rectus Abdominis (Secondary)Hip Flexors (Secondary)Latissimus Dorsi (Secondary)Erector Spinae (Primary)

Start in a plank with hands on the footbar and hips high, then lower the hips toward the carriage.

Press the hips down and forward into a slight back-bend while keeping the arms straight, then lift back to plank with control.

Breath

"Inhale as the hips lower, exhale as they lift back to plank."

Alignment

"Keep the ribs connected — do not hang into the low back."

Control

"Press firmly through the hands and keep the arms straight."

Drop the knees to the carriage and reduce the range of the hip drop.

Deepen the hip drop with a lighter spring for more extension.