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Rocking
Classical Repertoire Spinal Extension
⚠️ Clinical Contraindications
- Acute Lumbar Disc Herniation: Avoid end-range extension and rocking; keep the lift small and controlled.
Apparatus Setup
Reformer
Spring Tension 1 Blue or 1 Red Spring
Footbar Position High
Gear Bar Normal
Stopper Normal
Headrest Down
Target Muscles
Transverse Abdominis (Secondary)Hamstrings (Secondary)Gluteus Maximus (Primary)Erector Spinae (Primary)
Setup Instructions
Lie prone on the long box, reach back and hold the ankles with knees slightly apart and the chest lifted.
Execution Instructions
Exhale to lift the chest and legs, balancing on the pelvis, and rock the body forward and back over the box with control. Inhale to release.
Teaching Cues
Control
"Rock only as far as you can hold the position — no momentum."
Form
"Keep the knees together and the chest open."
Breath
"Exhale to lift and rock, inhale to settle."
Modifications & Progressions
Lift Only (Regression)
Lift the chest and legs without rocking to build the base strength first.
Extended Rock (Progression)
Increase the arc of the rock as control improves.