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Reformer Long Box Pull Straps

IntermediateStrengthTier T2

You lie face down along a long box on a reformer, holding two poles at arm's reach with your legs lifted. You pull the poles back against the springs, then return.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman lying prone on a Pilates long box, arms extended forward to two fixed poles, both legs lifted behind her.

    Step 1 of 3

    Lie prone on the long box, facing the head rest, both hands holding the poles at full reach; lift both legs, adducted, feet plantarflexed, reaching behind you.

  2. The same woman, prone on the long box, shoulders shrugged back, elbows bent, the carriage now closer to the poles, legs still lifted behind her.

    Step 2 of 3

    Exhale to shrug your shoulders up and back, then bend your elbows, drawing the carriage up toward the poles.

  3. A woman lying prone on a Pilates long box, arms extended forward to two fixed poles, both legs lifted behind her.

    Step 3 of 3

    Lie prone on the long box, facing the head rest, both hands holding the poles at full reach; lift both legs, adducted, feet plantarflexed, reaching behind you.

Breathing

  • Exhale to shrug the shoulders up and back and bend the elbows, drawing the carriage toward the poles; inhale to extend the arms back to the starting reach.

Safety Information

This exercise may be unsuitable for you if lying face down is uncomfortable or you have been told to avoid it, or if you have a shoulder problem or injury. Do not lock your elbows straight as you extend your arms back to the starting reach, and do not let your shoulder position change during the extension, because both are form cues for maintaining scapula stability. Stop and lower your legs back onto the box with control if you feel a pinch, sharp pain, or loss of control at any point in the pull, because lying prone and pre-existing shoulder injury are risk factors for this movement. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.