Balanced Body Clinical Reformer Manual De Instrucciones página 17

LONG BOX - ARM WORK, LEVEL 1
4 – 8 reps
Box: Long
Low or none
Focus
» Breath – inhale pull, exhale release
» Hip bones to mat
» Hollow abdominals
» Triceps, latissimus, lower trap and upper back strength
» Head in line
» Scapula placement
» Leg and torso alignment
Precautions
Shoulder, elbow and wrist injuries, some back problems
Prerequisites
» Ability to lie prone
» Pulling Straps (Level 1 and 2))
Starting Position
Lie prone on long box with chest off front edge of box, foot bar
down, facing ropes, grasp ropes.
Arms down
Pull ropes to hips along edge of carriage
Arms out to sides
Pull ropes to hips with arms extended out to the side
Upper back lift
Pull ropes along edge of carriage and lift upper back
Triceps press
Pull ropes to hips along edge of carriage, keeping elbows in
place, flex and extend the elbow
COBRA (LEVEL 2)
Starting Position:
Prone on long box, hands on low or middle footbar
Exercise:
Straighten the arms and press the carriage out. Press down on
the bar to lift into back extension as the carriage moves in, press
the carriage back as the torso lowers onto the box, bend elbows
to return to starting position.
Springs: 1 - 2 springs
Loops: Regular Bar:
Pulling Straps
Pulling Straps with Upper Back Lift
Cobra
16