Exercise
Breaststroke Prep
IntermediateProgressive long-box back-extension drill that teaches thoracic lift, scapular control, and supported shoulder extension.
Setup instructions
Place the long box on the reformer and lie prone with the chest near the front edge. Hold the straps with the arms reaching back alongside the body and palms facing in. Lightly engage the legs and abdominals to support the lumbar spine. Use light spring tension for clean, controlled movement.
Breathing cues
Inhale to prepare. Exhale to lift and draw the arms back. Inhale to lower and return.
Movement steps
- 1Inhale to prepare with the gaze slightly forward and down.
- 2Exhale as you draw the arms back and gently lift the upper chest into extension without collapsing the lower back.
- 3Inhale to lower the chest and return the arms with control.
- 4Repeat with an even tempo and broad collarbones.
- 5Keep the carriage quiet through the full set.
Common mistakes
Overarching from the low back; bending the elbows excessively; jutting the chin; pulling the straps too far behind the body.
Safety notes
Work in a small extension range if there is spinal sensitivity. Stop if there is sharp back pain, shoulder pinching, or dizziness.
Connections
Muscles worked
Goals supported
FAQs
is Breaststroke Prep suitable before full Breaststroke?
Yes. Breaststroke Prep is designed as a progression step that teaches thoracic lift and shoulder control before the full advanced sequence.
what muscles does Breaststroke Prep work?
Breaststroke Prep focuses on the upper back and posterior chain, with core support to stabilise the trunk during extension.
what is Breaststroke Prep good for?
It is good for teaching safe back-extension mechanics, strap control, and confidence before progressing to advanced prone choreography.