Down Stretch

Classical Repertoire Intermediate Plank Spinal ExtensionHip & Posterior Chain

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

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

Teaching Precautions

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

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.

Spring Tension 1 strong or 1 medium spring

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."

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

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

For spinal stenosis, keep the hips high and drop only a little with the ribs connected, so the spine never reaches end-range extension.

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