Up Stretch
Classical standing work: 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.
⚠️ Clinical Contraindications
- 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
Target Muscles
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
"Stack the shoulders over the wrists and keep the arms straight."
"Scoop the pelvis up and back — let the center drive the carriage, not the heels."
"Exhale to press out, inhale to draw home."
Modifications & Progressions
Bent Knees (Regression)
Soften the knees to shorten the lever and reduce the hamstring demand.
Single Heel Lift (Progression)
Lift one heel toward the ceiling as the carriage presses out to add unilateral control.