Long Stretch

Classical Repertoire Advanced Plank Core IntegrationSports Conditioning

Full-body plank pressing out from the footbar with feet in the straps, demanding shoulder stability, core control, and spring resistance.

Schematic — Long 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.

Shoulder Impingement: Loaded plank and pressing strain the shoulders; widen the hands and skip if there is active shoulder pain.

Spring Tension 1 strong or 1 medium spring

Headrest Down

Transverse Abdominis (Primary)Rectus Abdominis (Secondary)Triceps (Secondary)Pectorals (Primary)Serratus Anterior (Secondary)

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.

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.

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 along one long line, inhale to draw it back without the hips sagging."

Add a pike to the press-out to increase shoulder and core demand.

Lower the knees to the carriage to shorten the lever and reduce the load on the shoulders and trunk.

For shoulder impingement, lower the knees to the carriage, widen the hands and press only a short range so the shoulders never take the full load.

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