Up Stretch

Classical Repertoire Intermediate Standing Core IntegrationHip & Posterior Chain

Classical press from an inverted V: hands on the footbar, hips lifted into an inverted V, the carriage presses out as the pelvis scoops up and back — full-body integration and hamstring length.

Body
Reformer
Movement

Schematic — Up Stretch Reformer · 1-2 strong springs · Footbar Down · Headrest Down

AI-generated illustration: an instructor performing Up Stretch, on a Reformer, springs set to 1-2 strong springs, footbar Down, headrest Down. Illustrative only — the schematic diagram above shows the movement. — AI-generated illustration Illustrative only — the schematic above is the reference drawing.

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Shoulder Impingement: The loaded plank-to-pike presses the shoulders; widen the hands, limit the pike depth, and skip with active shoulder pain.
Osteoporosis / Osteopenia: The pike loads the spine in flexion; keep the pike shallow or substitute a neutral plank.
Acute Lumbar Disc Herniation: Avoid end-range flexion under load; keep the pike shallow and the abdominals braced.

Apparatus Setup

Reformer

Spring Tension 1-2 strong springs

Footbar Position Down What this means →

Headrest Down

Target Muscles

Transverse Abdominis (Primary)Quadriceps (Secondary)Hamstrings (Secondary)Deltoids (Secondary)

Setup Instructions

Stand facing the footbar with the hands on the footbar shoulder-width apart. Step the feet back onto the carriage and lift the hips into an inverted V with the arms straight and the spine long.

Execution Instructions

Exhale to press the carriage out as the pelvis reaches up and back, keeping the arms straight and the heels reaching down; inhale to draw the carriage home with control.

Teaching Cues

Alignment

"Stack the shoulders over the wrists and keep the arms straight."

Control

"Scoop the pelvis up and back — let the centre drive the carriage, not the heels."

Breath

"Exhale to press the carriage out of the hips, inhale to draw it back as the tailbone rises."

Modifications & Progressions

Single Heel Lift (Progression)

Lift one heel toward the ceiling as the carriage presses out to add unilateral control.

Soft-Knee Up Stretch (Regression)

Soften the knees to shorten the lever and reduce the hamstring demand.

Shallow Pike (Injury Modification)

For shoulder impingement, widen the hands, keep the pike shallow and press the carriage only partway so the shoulders never load at end range.

Similar Exercises

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

Corkscrew Intermediate · Supine Feet in Straps: Bicycles Intermediate · Supine Feet in Straps: Scissors Intermediate · Supine Knee Stretches: Flat Back Intermediate · Kneeling