Kneeling Chest Expansion

Modern Repertoire Beginner Kneeling Upper Body & ArmsSpinal Extension

Kneeling arm work for thoracic extension, scapular control, and breath while maintaining carriage stability.

Schematic — Kneeling Chest Expansion Reformer · 1 medium or 1 light spring · Footbar Medium · Headrest Down

Teaching Precautions

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

Shoulder Impingement: Keep the pull in a pain-free range; do not force the elbows behind the body.
Knee Issues: Kneeling load can irritate the knees; pad under the knees.

Spring Tension 1 medium or 1 light spring

Headrest Down

Transverse Abdominis (Secondary)Latissimus Dorsi (Secondary)Rhomboids (Primary)Trapezius (Primary)

Kneel facing the footbar holding the straps with the elbows bent by the ribs.

Pull the straps back with the elbows high, opening the chest, then return with control without letting the carriage drift.

Alignment

"Open the chest while keeping the ribs down and the spine tall."

Breath

"Exhale as the elbows pull back, inhale as they return."

Control

"Hold the kneel and the carriage still — the arms and the shoulder blades do the work."

Reduce the spring and the pull range to keep the carriage steady.

Slow the pull and hold the open-chest position for two breaths.

For shoulder impingement, keep the elbows at ribs height and open the chest only partway, stopping before the elbows travel behind the body.

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