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Spinal Release
Both Repertoire Beginner Stretching & MobilitySpinal Articulation
Supported release to decompress the spine and settle the breath at the end of a session.
⚠️ Clinical Contraindications
- Knee Issues: Kneeling can irritate the knees; pad under the knees or use a seated alternative.
Apparatus Setup
Reformer
Spring Tension 1 Yellow Spring
Footbar Position Down
Headrest Down
Target Muscles
Transverse Abdominis (Secondary)Latissimus Dorsi (Secondary)Erector Spinae (Secondary)
Setup Instructions
Kneel on the carriage with the hips back toward the heels and the arms reaching forward on the carriage or footbar.
Execution Instructions
Rest in the child position, letting the carriage support the weight, and breathe deeply for several cycles.
Teaching Cues
Breath
"Take full, settling exhales as you rest."
Alignment
"Keep the spine long and the neck released."
Control
"Let the carriage take the weight — soften the arms."
Modifications & Progressions
Chest Support (Regression)
Place a ball or towel under the chest to reduce the fold.
Longer Hold (Progression)
Reach further forward and hold for several breaths.