Set-up:
Lie prone on the long box, facing the back of the room.
Hold the knots or clips in each hand, arms extended forward towards pegs.
Keep the legs long and the spine neutral.
Hover the chest slightly in front of the box, gaze toward the floor, neck long.
Movement:
Inhale, come to back extension by extending the arms back towards hips and lifting the chest.
Lengthen through the spine, draw the shoulders down and away from the ears, and keep the neck long.
Exhale to return to the starting position with control.
Repeat with steady, controlled movements.
Hold:
Freeze in back extension.
Hold + Swim Legs:
Controlled, alternating leg kicks as if ”swimming” while the torso remains stable.
1B
6th, 3rd
Long box
Inhale to lift, exhale to lower.
Muscles Worked:
Spinal Extensors (Erector Spinae) – lift through the spine.
Trapezius & Rhomboids – stabilise and retract scapulae.
Deltoids – control arm extension.
Glutes & Hamstrings – support lower body.
Muscles Mobilised:
Thoracic Spine – extension and flexion.
Shoulders – retraction and mobility.
Regression:
Limit spinal lift to a smaller extension- focus more on back extension without lifting chest much.
Keep legs resting lightly on the box for support.
Springs: Use fewer springs to reduce load (1Y).
Progression:
Add tricep extensions while holding spinal extension.
Maintain spinal extension for several breaths to build endurance.
Springs: Add more springs for increased resistance (1B1Y).
Combination:
Each rep add tricep extensions while holding spinal extension.
Heel Beats:
While holding at the top, beat heels a few times together in Pilates V before returning to starting position.
Swim Legs:
While holding the upper body lifted, kick the legs in a swimming motion.