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Kneeling Chest Expansion
Modern Repertoire Beginner Upper Body & ArmsSpinal Extension
Kneeling arm work for thoracic extension, scapular control, and breath while maintaining carriage stability.
⚠️ Clinical Contraindications
- 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.
Apparatus Setup
Reformer
Spring Tension 1 Green or 1 Yellow Spring
Footbar Position Medium
Headrest Down
Target Muscles
Transverse Abdominis (Secondary)Latissimus Dorsi (Secondary)Rhomboids (Primary)Trapezius (Primary)
Setup Instructions
Kneel facing the footbar holding the straps with the elbows bent by the ribs.
Execution Instructions
Pull the straps back with the elbows high, opening the chest, then return with control without letting the carriage drift.
Teaching Cues
Alignment
"Open the chest while keeping the ribs down and the spine tall."
Control
"The carriage stays still — the arms do the work."
Breath
"Exhale as the elbows pull back, inhale as they return."
Modifications & Progressions
Lighter Spring (Regression)
Reduce the spring and the pull range to keep the carriage steady.
Slower Tempo (Progression)
Slow the pull and hold the open-chest position for two breaths.