Set-up:
Lie down on the long box in a prone position, hands on the footbar. The chest is off the box. Feet may be in external rotation.
Movement:
Lift the upper body, articulating through the spine. Return to the starting position with the head in line with the spine.
Hold:
Hold in the end range.
1B
3rd, 2nd
Long box
Inhale lift, exhale lower.
Muscles Worked:
Erector spinae for spinal extension.
Deltoids and scapular stabilisers for arm support.
Gluteals and hamstrings to assist lift.
Muscles Mobilised:
Thoracic and lumbar spine through controlled extension.
Shoulders through arm support and lift.
Regression:
Lift chest only slightly off the box.
Progression:
Hold at the top of the lift for 2–3 seconds.
Slow down tempo on lift and lower to increase muscular control.
Modification:
Perform Puppy stretch.