Set-up:
Face sideways and place one leg against the shoulder rest and the other against the edge of the carriage.
Hold the short strap with one hand, keeping the other arm relaxed or resting on the hip/side.
Maintain a tall, neutral spine.
Movement:
Exhale, reach the strap overhead with the working arm along a diagonal line from the hip to the opposite side overhead, creating a long, elongated line through the side body.
Inhale, return to start with control. Maintain a long spine.
Arm Lifts:
Sit up with a tall spine and lift the working arm to a 90° angle. Add little lifts toward ceiling and back to 90° (deltoid reach).
Hold Diagonal Reach + Press Arm Overhead:
While holding upperbody in diagonal line, reach arm out & in. More oblique activation comparing to option number 1.
1Y
6th, 3rd, 2nd
Inhale to prepare, exhale to elongate arm.
Muscles Worked:
Deltoids & scapular stabilisers (working arm).
Latissimus dorsi & pectorals (working side).
Rectus abdominis & transverse abdominis.
Obliques for lateral control.
Muscles Mobilised:
Shoulders & chest (diagonal overhead reach).
Thoracic spine (lateral flexion & elongation).
Regression:
Perform the exercise seated, either with legs crossed or legs off the carriage. Option to take footloop.
Springs: use lighter springs to reduce resistance while still requiring control due to carriage instability.
Progression:
Extend into a diagonal reach and hold for 2–3 seconds to lengthen the side body.
Springs: use heavier springs to increase resistance for the working arm and shoulder stabilisers.