Exercise Library
Comprehensive repertoire, setup, and teaching cues
Hides exercises that list the selected condition as a contraindication. That is not a clearance — screen every client before teaching.
10 exercises of 112
Pulling Straps
Prone pulling on the long box: lying chest-off with the straps extended forward, the arms pull back along the sides and the chest lifts into thoracic extension. The foundation of the prone strap work, and the pulling balance to all the flexion in a session; Pulling Straps: T Pull is the same theme with the arms opening wide.
Swan on the Reformer
Advanced spinal extension and pelvic stability exercise.
Breaststroke
Prone spinal extension on the long box, pulling the straps back like a breaststroke to strengthen the back extensors and open the chest.
Rocking
Prone rocking on the long box, holding the ankles and rolling the body over the box for spinal extension and posterior chain control.
Back Rowing Back
Classical seated rowing facing away from the footbar: the pole pulls behind the body to open the chest, retract the shoulder blades, and articulate the spine into extension.
Down Stretch
Thoracic extension and anterior hip opening with shoulder depression and rib control.
Kneeling Chest Expansion
Kneeling arm work for thoracic extension, scapular control, and breath while maintaining carriage stability.
Seated Row: Upper Back
Seated row on the short box with the pull finishing high, so the upper back and trapezius carry the work against the springs with the chest open and the spine tall.
Squat Baby Swan
A small standing spinal extension from the supported squat: with the hands on the shoulder rests, the spine lengthens and the chest lifts into a baby swan, opening the front of the body.
Pulling Straps: T Pull
Prone T-shape pull on the long box: from the same chest-off position the arms open wide and back into a T, so the work moves to the posterior deltoids and rhomboids. The wider arm path makes it the easier of the two to keep the shoulder blades down.