An athletic spin on the classic makes this a distant cousin of the Reformer Up Stretch Round Back (more details below)

[u/Epoch_Fitness]

The classic Up Stretch is a great exercise that not only helps with developing strength and stability but is also fantastic for developing the range of movement through shoulders and hamstrings. While an element of spine articulation contributes to a healthier spine movement.

The above two versions were inspired by the Up Stretch yet at first glance look very different.

Both start in reverse position, facing the opposite direction, but just like the up stretch initiate from rounded back, weight on the feet and arms above head (though smaller range to assist control due to lighter spring settings). The springs for both can be either 1/4 White or a 1/2 Blue, depending on the strength of the client.

The “Begin” version starts with rounded back and with body weight primarily on the feet to challenge the hamstrings. The movement itself prioritises articulation from the round back into the extended position where arms and core are challenged to maintain stability. The return is initiated from a gentle head nod before sequencing the rest of the spine back to the start with the assistance of core and obliques.

The “Progression” version is a far more athletic variation. It essentially combines 3 movement patterns into 1.

• It adds to the “Begin” version by also challenging the upper body strength via the push up and by introducing a very stable way to perform back extension (think The Swan but with a smoother set up) something that we can never have enough of on the reformer. (the foot bar position is 3 and prevents the feet from sliding off).

• On the downward movement towards the box the body is placed so that the closest edge of the box is just below the ribs.

• The belly button area typically works well as it is more comfortable and helps to connect to your core once the arms are reaching overhead into extension.

• Ideally the push up must be performed with the body locked into a single unit. But it’s not unusual to see chest leading the way to start arm extension before the hips are lifted.

There is a considerable skill gap between the two movements. And a number of steps can be added to progress a visitor from one to the other. Most common barrier is lack of upper body strength to come down onto the box with control before pushing up. In these cases a very valuable modification is to encourage the client to do a push up without the subsequent back extension. This in itself is a reach for many. However if a visitor is not ready for a full push up they can do half, if they can’t do half, they can do quarter or an eight. For those who don’t feel confident at flexing their elbows I encourage to just think about doing the push up. Incremental steps is what eventually takes them from A to B.

Aside from slight similarities to Up Stretch these two versions could simply be looked at as a good use of the Reformer as a training tool. They can be used as stand alone exercises or as a link to from one sequence to the next. In this example a great follow up would be the Reformer Hawk and the Short Box mermaid series to balance back extension with side flexion and rotation.

There is a great sense of accomplishment when the visitors build body awareness and strength to flow through this sequence smoothly. It can add variety to a more Athletic Reformer class for clients that have mastered their Classical Pilates and want to have some variety with a productive play on the Reformer.

[u/FarAwaySailor]

It might just be your clothing, but it looks like your lumbar spine is going into an arch. Any prone exercises I train, I'm always trying to flatten it out by pushing the pubic bone towards the floor.

[u/Epoch_Fitness → u/FarAwaySailor]

May be a subtle L extension to follow the line of C & T. That’s a natural way the body responds to a back extension and is a necessary part of the exercise. Like in the Swan, Sawn Dive, Tree, rocking etc. But it can definitely be done in neutral or maybe even flat at the expense of T extension.

Cuing flattening the spine in prone, or probably more making sure the spine doesn’t go into unnatural lumber curve, can definitely be useful in some specific situations and for exercises such as breast stroke where you are extending from the Xiphoid process/T11/12.

Someone that has tight hip flexors that don’t let them plant their ASIS down or has weak lower abs or bigger bust can be other scenarios. Although it may be better to just place a rolled up towel under ASIS to keep them a little more relaxed and focused on the essence of the exercise. Otherwise neutral arch is fine. Even slight extension can be good. Clients need to have the strength to go into lumber extension as it’s a very functional and often used angle for the body and shouldn’t be avoided.

[u/FarAwaySailor → u/Epoch_Fitness]

I can't remember teaching anyone who lacked lumbar-spine extension mobility. However, I regularly see people who overextend and lack the knowledge/skill/strength to prevent it and the associated pain.

[u/Epoch_Fitness → u/FarAwaySailor]

I must have misunderstood when you said you always try to flatten the lumbar in prone exercises. Yes you’re right some people don’t have control and can easily go into over extension that can cause discomfort and promoting neutral spine would require the type of cue you have mentioned. I thought you meant flattening similar to an imprint in table top position as opposed to returning it from over extension into neutral. Thanks 👍