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Up Stretch Preparation

AdvancedStrengthTier T3

A plank-to-pike move on a Pilates reformer. With heels on the shoulder pads and hands on the foot bar, you press the carriage out, then round your back and pull your legs back into a pike.

Targets: Spine Chain (Full Spine)

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place the heels halfway up the shoulder pads and the hands on the foot bar.
  • Set a neutral plank line before pressing the carriage out.
  1. A woman planks on the reformer, heels hooked halfway up the shoulder pads, hands on the foot bar, body in one straight line.

    Step 1 of 5

    Plank with the heels halfway up the shoulder pads and the hands on the foot bar.

  2. She is pressing the foot bar, the carriage sliding backward under her toes, the plank line unbroken.

    Step 2 of 5

    Inhale and press the carriage out as though doing the long stretch.

  3. She has tucked her chin to her chest and rounded into an upper C curve, hips lifting into a pike as the carriage comes home under her.

    Step 3 of 5

    Exhale, chin to chest, round into an upper C curve and scoop the powerhouse to bring the legs back into a pike, returning the carriage.

  4. She is lengthening back out to the straight plank line, heels still on the pads, hands on the foot bar.

    Step 4 of 5

    Inhale and return to the start position.

  5. A woman planks on the reformer, heels hooked halfway up the shoulder pads, hands on the foot bar, body in one straight line.

    Step 5 of 5

    Plank with the heels halfway up the shoulder pads and the hands on the foot bar.

Breathing

  • Inhale on the press-out, exhale through the chin-to-chest scoop into the pike, inhale on the return.

Safety Information

Caution: check with your clinician first if you have been told to avoid arching your back. Keep the hips in line. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.