Is Long Back Stretch suitable for beginners?

No. Long Back Stretch is an advanced exercise with significant wrist, elbow, and shoulder demands. It requires qualified progression and is not appropriate for beginners or those with any upper-limb joint issues.

What muscles does Long Back Stretch work?

Long Back Stretch primarily works the upper back and shoulder stabilisers in a reverse plank position. The glutes and core must engage to keep the hips lifted throughout the movement.

What is Long Back Stretch good for?

Long Back Stretch challenges shoulder and wrist strength in an unusual reverse plank position and develops posterior-chain endurance. It rounds out the long stretch series with a demanding back-facing variation.

Exercise

Long Back Stretch

Advanced

Advanced reverse plank push-pull on the reformer requiring exceptional shoulder strength and wrist stability.

Setup instructions

Sit on the carriage facing the footbar, then place hands on the bar behind the body. Press up into a reverse plank with hips lifted and body in a long line. Arms are straight and wrists are aligned under the shoulders as much as possible.

Breathing cues

Inhale to push. Exhale to return.

Movement steps

1Inhale to push the carriage out through a strong arm press.
2Exhale to pull the carriage in without dropping the hips.
3Maintain the reverse plank line with steady trunk engagement.
4Repeat with controlled pace.

Common mistakes

Dropping the hips on the push; bending the elbows; losing wrist alignment; rushing the movement.

Safety notes

High wrist, elbow, and shoulder demand. Avoid with joint issues in any of these areas. Requires qualified progression.

Connections

Muscles worked

Goals supported

Equipment needed

Related exercises

FAQs

Is Long Back Stretch suitable for beginners?
No. Long Back Stretch is an advanced exercise with significant wrist, elbow, and shoulder demands. It requires qualified progression and is not appropriate for beginners or those with any upper-limb joint issues.
What muscles does Long Back Stretch work?
Long Back Stretch primarily works the upper back and shoulder stabilisers in a reverse plank position. The glutes and core must engage to keep the hips lifted throughout the movement.
What is Long Back Stretch good for?
Long Back Stretch challenges shoulder and wrist strength in an unusual reverse plank position and develops posterior-chain endurance. It rounds out the long stretch series with a demanding back-facing variation.