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Reformer Long Box Backstroke

IntermediateStrengthTier T2

You sit at the front edge of a reformer long box, holding a strap handle in each hand. You press your arms down and 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 man seated on the front edge of a Reformer's long box, both arms and both legs reaching straight up together, a strap handle in each hand.

    Step 1 of 4

    Sit at the very edge of the long box holding a strap handle in each hand. Reach both arms and both legs straight up together, keeping the straps taut and the carriage still.

  2. The same man, now with both arms and both legs open out to the sides, still gripping the strap handles, seated on the box edge.

    Step 2 of 4

    Open both arms and both legs out to the sides, no wider than the width of the Reformer, keeping the straps taut throughout.

  3. The same man, legs pulled together and arms reaching forward toward his toes, torso curled slightly forward, still on the box edge.

    Step 3 of 4

    Pull both arms and both legs forward together as the legs come together, then pause and reach your fingers toward your toes to deepen into the box.

  4. A man seated on the front edge of a Reformer's long box, both arms and both legs reaching straight up together, a strap handle in each hand.

    Step 4 of 4

    Sit at the very edge of the long box holding a strap handle in each hand. Reach both arms and both legs straight up together, keeping the straps taut and the carriage still.

Safety Information

Keep both hands gripping their own strap handle throughout the whole cycle -- releasing a handle while the legs are lifted removes your balance support suddenly. If you have a low-back injury, disc condition, hip injury, or significant abdominal-wall weakness, ask a physical therapist or physician before attempting this exercise, because it balances your whole trunk weight on the box's front edge while both legs move through the air. Stop and lower your legs and arms back toward the box with control immediately if you feel a pinch, sharp pain, or loss of balance at any point in the cycle. 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.