Long Stretch

Let's take a look at the long stretch. This exercise is a beautiful combination between strength and control. So you wanna make sure you choose the appropriate spring for you here. And I'm going to do this one on a green spring so that I feel like I have enough support. You certainly could work to a lighter spring, which would make it a lot harder.

My foot bar is up in the middle position, which is a comfortable place for me, And then I do have the headrest up because you're going to be using that as a as a wedge for your feet when you step on the reformer. Please take care in making sure when you step up that you've got your hands placed on the foot bar, and then you step up with your feet. Walk your feedback so that they are basically in the crack, if you will, where the headrest and the end of the reformer is. And I like to begin with my heels lifted and shift down to a nice plank position here. So whether you're at the stopper or not matters less, but that you are in control of your spine here.

My legs are together. My upper back is lifted, so I'm not collapsing in the upper back. My head is back where it belongs and my abdominals are working quite hard. I can pull that carriage all the way into the stopper. I can slide that carriage back as far as you feel confident going. The key here is to keep the body and the feet completely still. Noticing that it is really an arm movement all the way to the stopper would be my recommendation, and then step one foot forward.

Step the other foot forward. And then dismount from your reformer. And that is the long stretch.