Set-up:
Sit sideways on the carriage.
Place one hand on the footbar for support.
Position one leg parallel to the length of the carriage and the other parallel against the shoulder rest. Other hand can be placed on the leg parallel against shoulder rest.
Sit tall with a long spine and shoulders relaxed.
Movement:
Exhale, push away from the footbar, reaching the opposite hand overhead to create a lateral stretch.
Inhale, return to upright, stacking the spine bringing the hand back on the leg parallel to the shoulder rests.
Repeat smoothly for the desired reps, maintaining control and a long spine throughout.
Hold:
Hold in the end range.
1B 1Y
3rd, 2nd, 1st
Inhale to prepare, exhale to move.
Mobilised & Stretched:
Obliques – lateral flexion and stabilisation.
Latissimus dorsi – lateral stretch.
Intercostals – ribcage mobility.
Spinal extensors – controlled extension when returning upright.
Shoulders & arms – support and stability.
Regression:
Use a smaller range of motion.
Adjust leg position for comfort or reduced intensity.
Springs: Lighter on upperbody (1B).
Progression:
Keep the top hip down to intensify the lateral stretch.
Reach the opposite arm further overhead for a deeper stretch.
Pause at end range for a few seconds.
Modification:
Cross-legged or legs off the carriage for less intensity or more comfort.