Breaststroke

Setup instructions

Set the long box on the reformer and lie prone with the chest close to the front edge, holding the straps. Begin with the arms extended back and the body organised in a long neutral line. Use light to moderate springs based on control, not force. Keep the abdominals gently active to support the lower back throughout.

Breathing cues

Exhale to initiate lift and arm sweep. Inhale to sustain length. Exhale to return with control.

Movement steps

1. 1Inhale to prepare in the starting line.
2. 2Exhale as the chest lifts into extension and the arms sweep around in a controlled arc.
3. 3Inhale to continue the arm pathway while maintaining length through the spine.
4. 4Exhale to return to the start with steady carriage control.
5. 5Repeat with precision rather than speed.

Common mistakes

Forcing a large backbend; collapsing through the lumbar spine; shrugging the shoulders; losing strap tension symmetry.

Safety notes

Introduce only after strong prep work. Reduce range or regress to Breaststroke Prep if control drops, and stop for any sharp spinal or shoulder discomfort.