← Back to Library Schematic — Long Stretch
Long Stretch
Classical Repertoire Core IntegrationSports Conditioning
⚠️ Clinical Contraindications
- Shoulder Impingement: Loaded plank and pressing strain the shoulders; widen the hands and skip if there is active shoulder pain.
Apparatus Setup
Reformer
Spring Tension 1 Red or 1 Blue Spring
Footbar Position Down
Gear Bar Normal
Stopper Normal
Headrest Down
Target Muscles
Transverse Abdominis (Primary)Rectus Abdominis (Secondary)Triceps (Secondary)Pectorals (Primary)
Setup Instructions
Face the footbar in a long plank with hands on the footbar and feet in the straps, body in one straight line from head to heels.
Execution Instructions
Exhale to press the carriage out by pushing through the hands and extending the hips, keeping the body rigid and long. Inhale to control the return.
Teaching Cues
Form
"Keep one long line from head to heels — no piking or sagging."
Alignment
"Press through the whole palm and spread the fingers."
Breath
"Exhale to press the carriage out, inhale to return."
Modifications & Progressions
Knees Down (Regression)
Lower the knees to the carriage to shorten the lever and reduce the load on the shoulders and trunk.
Pike into Long Stretch (Progression)
Add a pike to the press-out to increase shoulder and core demand.