Pullling Straps 1 & 2

What we're gonna look at here are two separate back extension exercises, but we'll put them together. Reasoning being is that they are, as said, two separate exercises but they work very well together and are often performed one after the next. The exercises are called pulling straps one and pulling straps two. They are performed on the box on the reform of the long box and spring tension anywhere from one red to one blue, probably not too much heavier than that for these exercises. I have left my foot bar up because it it's a nice gauge for where the legs are in space.

So you'll see that if my legs start to become inactive, they'll drop and I'll feel the I'll run into the foot bar. So the foot bar is there just as a nice reminder to hold the activity in the hip extensors and keep the legs reaching just as high as the box. Not down. So here we go. First thing that we need to do is get onto the box and we're positioning the body with the bra line just at the edge of the box.

For pulling straps, one, we wanna shorten the straps. So I fold the straps like this and hold on to the straps and the ropes at the same time. The arms start forward of the body, but we wanna have a little bit of tension on the spring. So I've actually opened the carriage. The body is starting in just parallel to the box parallel to the ground. Now here you'll see if I drop my legs, I'll land on that foot bar. So again, just a nice reminder of where they are in space.

The action in the exercise is to reach out through the crown of the head pull with the arms and bring the arms right to the sides of the body. And my arms are pushing back towards my feet. And then I as my arms are coming forward, I take the arms As the arms are coming forward, my spine is returning back to the starting position. I then pull from my back, my mid back, and the arms. We wanna take care to keep the cervical spine the neck aligned with the body.

So I'm not looking forward. I'm looking more towards just the end of the reformer. And then as the arms reach forward, the body returns, and the body lifts as the arms pull back. There's a little bit of tempo in this exercise and the body comes down as the arms reach reach forward and lifts. And lowers.

For pulling straps too, we're gonna change the hand position. So I'm reaching into the straps, holding my hands on the insides of the loops, And here I wanna begin again with the carriage a little bit open so my arms are in a perfectly straight across t position. They then come to the sides of the body, pinky fingers facing into the thighs, palms facing down. As the body lowers, we take the arms back to that t shape and press back inhale reaching back towards the feet. And as the arms come into that t position, the body lowers down and reaching and back.

To exit, we can close the carriage, hang up the straps, and step off the box. Again, those exercises can be done individually one at a time, or you can combine them together for an additional spinal extension challenge. Pulling straps one, and pulling straps two.