Set-up:
Sit on the carriage facing the back, with your legs extended long between the shoulder rests.
Hold the short straps in your hands, palms facing back.
Movement:
Press your hands slightly behind your hips to open the chest and engage the back muscles.
Then hinge forward from the hips into a gentle forward bend.
Maintain straight arms throughout the movement.
Hold heart opener:
Pause at the upright position, pressing hands slightly behind hips, keeping the chest lifted and shoulders relaxed.
Hold Hamstring Stretch:
Hold the forward folded position.
Little Heart Opener Pulses / Press Sideways:
Sit op straight and go for small heart opener pushes or presses sideways.
1B
6th, 3rd, 2nd
Inhale to prepare, exhale to move and push arms behind you.
Muscles Worked:
Erector spinae and deep spinal stabilisers.
Latissimus dorsi, posterior deltoids, and triceps to press the straps back.
Abdominals and hip flexors for stability.
Mobilised:
Thoracic spine and shoulders through the forward fold and arm extension.
Hamstrings during the long-leg seated position.
Regressions:
Decrease the forward bend to reduce load and bend knees.
Springs: use lighter resistance – carriage will be more unstable.
Progression:
Fold further forward at the start or roll up to challenge spinal articulation.
Springs: add more springs for increased resistance.
Modification:
Sit cross-legged instead of with legs extended to improve stability and reduce intensity.