Set-up:
Place one knee on the platform and the other knee on the carriage, facing the side of the room.
Movement:
Stretch forward toward the rails with both hands.
Hold at a comfortable end range, or move dynamically in and out of the stretch.
Keep the spine long and the torso relaxed throughout.
Be mindful of hand placement.
Hold:
Hold in the end range.
1B
6th, 3rd
Inhale to prepare, exhale to dig deeper into the stretch.
Mobilised & Stretched:
Spinal extensors / erector spinae – mobilised through forward lengthening.
Shoulders & arms – support and stability.
Hip abductors / adductors .
Foam cover needed – Body balance
Regression:
Smaller range of motion.
Hold onto the rails for support.
Progression:
Reach arms to the floor or on box.
Springs: Lighter springs is more intense (1B or even 1Y).