Long Stretch with Sarah Bertucelli - Exercise 2187

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Muscle Focus: Abdominals. Objective: Strengthening the abdominals and challenging stability on a moving carriage. Reformer Setup: Start with two medium springs depending on the amount of resistance desired. The lighter the spring tension, the more the exercise will challenge the abdominals. The footbar is up and the headrest is up. Start Position: Place both hands on the footbar, shoulder distance apart. With the carriage against the stopper, step one ball of the foot at a time in between the shoulder rests, on the crease of the headrest (it is helpful to first place a soft pad between the shoulder blocks to cushion the feet). For an alternate foot position, place the heels against the shoulder blocks, balls of the feet on the carrriage. Legs should be active and drawing in towards the midline, the abdominals drawing to the spine, tailbone pointing to the heels, and arms pressing down into the footbar to prevent the shoulders and upper back from collapsing. Ideally the body will maintain a straight line from the head to the heels, with the shoulders over the wrists. Movement: Inhale as you press the carriage out, ensuring that the only movement happens in the shoulder joint, maintaining the straight line of the body. Exhale to bring the carriage in to the stopper as the body returns to start position. Repeat three to five more times.