Welcome to another Movement Monday! Today, we delve into the intricacies of the Long Back Stretch, a vital component of the Long Stretch Series on the Reformer. This exercise, often likened to a tricep dip, offers significant benefits for the elongation of the posterior chain and challenges shoulder stability, all while engaging the core.
Understanding the Long Back Stretch
The Long Back Stretch is frequently referred to as a tricep exercise due to its primary focus on the triceps during the dip phase. Some enthusiasts even call it "the spoon," as you perform a tricep dip and then lift into a pike position. However, it’s crucial to remember that, like all Pilates movements, this exercise is fundamentally about core engagement. The core is the powerhouse lifting you back up.
Performing the Long Back Stretch
Setup: Start in a plank position on the Reformer, with your hands on the footbar and your feet against the shoulder rests.
Tricep Dip: Lower your body by bending your elbows, keeping them close to your sides. This movement targets the triceps and challenges shoulder stability.
Lift and Pike: Engage your core to lift your hips, drawing your body into a pike position. This phase requires significant core strength and control.
Spring Tension Considerations
Spring tension plays a crucial role in the Long Back Stretch. Here’s how different tensions affect the exercise:
Light Spring: With lighter spring tension, there is less assistance from the Reformer, making the tricep dip phase more challenging for the upper body. This setup demands more from your core as you lift into the pike position.
Heavy Spring: Heavier springs provide more support, assisting in lifting your body back up. The primary challenge here is controlling the carriage as you push it away during the dip. This setup may be more suitable for beginners or those focusing on building strength gradually.
Balancing Support and Challenge
It’s essential to find the right balance between support and challenge. Remember, challenge doesn't always equate to strength. Less resistance can indeed be more demanding because your body has to work harder to stabilise and lift itself. Encourage your clients to experiment with different spring tensions to discover what works best for their current strength and stability levels.
Key Benefits
Posterior Chain Elongation: The Long Back Stretch effectively stretches and elongates the muscles along the back of the body, promoting flexibility and improved posture.
Shoulder Stability: The tricep dip phase requires significant shoulder stability, enhancing upper body strength and control.
Core Engagement: As with all Pilates exercises, the core is the central focus, providing the power needed to lift the body into the pike position.
Tips for Success
Maintain a strong core throughout the movement to protect your lower back.
Keep your elbows close to your body during the tricep dip to target the triceps effectively.
Focus on smooth, controlled movements to maximise the benefits and minimise the risk of injury.
The Long Back Stretch on the Reformer is a fantastic exercise to incorporate into your sessions, offering a comprehensive workout for the upper body, core, and posterior chain. Encourage your clients to embrace the challenge and enjoy the numerous benefits this movement brings.
Happy teaching and keep moving!
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