Exercise
Upper-back and posterior shoulder strength on the long box.
Setup instructions
Lie prone on long box holding straps, chest near front edge.
Breathing cues
Exhale as straps pull back, inhale on return.
Movement steps
- 1Pull straps toward hips while extending thoracic spine gently.
- 2Lower with control, keeping neck long.
Common mistakes
Shrugging shoulders; overextending lumbar spine; jerky strap return.
Safety notes
Keep movement smooth and avoid pinching in low back or shoulders.
Focus Areas & Conditions
Tight Shoulders
Suitability: Pulling straps on the long box may help some people build upper-back endurance and scapular stability with spring-controlled range.
Caution: Keep shoulders wide and ribs steady. Use lighter springs and shorter sets if the neck or front of the shoulders grip.
Connections
Muscles worked
Goals supported
FAQs
FAQs for this exercise will appear as the content graph expands.
Plan your class
Turn saved exercises into a class plan
Save exercises from the library, then build a reformer class plan with cues, timings, reps, and teaching notes.