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
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.