Exercise
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.
Focus Areas & Conditions
Desk Worker Posture
Suitability: Long Back Stretch offers supported thoracic extension and shoulder opening, which may help some people counter upper-back rounding from desk habits.
Caution: Keep the pelvis neutral and avoid dumping into the lower back. Use lighter springs and smaller ranges when learning.
Connections
Muscles worked
Goals supported
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.
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