Set-up:
Sit facing the front of the room on the short box, with feet on the carriage.
Hold the short strap with one hand (working arm).
Sit tall, maintaining a long spine.
Movement:
Exhale, twist the torso toward one side, extending the strap-holding arm long to create a line from shoulder to hand.
Inhale, return to centre with control, keeping the shoulders stable and spine long.
Hold Rotation & Extend:
Sit tall on sit bones, pause at full range of rotation, and extend arm long.
1B
6th, 3rd, 2nd
Short box
Exhale to extend and rotate, inhale to come back.
Muscles Worked:
Deltoids and scapular stabilisers for arm support.
Rectus abdominis and transverse abdominis for core stabilisation.
Obliques for rotational control.
Gluteals and quadriceps to maintain stability in wide-leg seated position.
Muscles Mobilised:
Shoulders and chest through arm reach and stabilisation.
Thoracic spine through rotation and extension.
Hip flexors and pelvis through wide-leg seated position.
Regression:
Limit range of rotation and keep the hand closer to the chest for a shorter lever. Footloop for less load.
Springs: reduce spring tension to decrease load (1Y).
Progression:
Hold the rotation and arm extension longer to increase core and oblique engagement.
Springs: use heavier springs for added resistance (1B1Y).