Reformer: Pulling Straps
– shoulder and spinal mobility and strength – and exactly where you need it!!
Spinal extension (bending backwards) is the perfect way to help correct a slumped posture. Getting your shoulder blades moving protects your from frozen shoulder, impingement and all manner of nastiness!
What’s it good for?
🌟 Strengthen the back of the shoulders, upper back, hips, legs, & butt (latissimus dorsi, teres major, lower trapezius, erector spinae, gluteus maximus and hamstrings).
🌟 Strengthens the abdominals in a prone position.
🌟 Improves posture.
Pulling Straps: quick “how tos” …
- Springs = light / medium
- Repetitions = x6
- Headrest = down
- Footrest = down
- Straps = shortened
Pulling Straps: the mechanics
Set Up: Facing the risers, lie face down on the box with your breast-bone slightly off the edge of the box. Your shoulders should be just over the shoulder rests. Grasp the straps by the metalwork “pears” or eyelets so that they are slightly shorter than holding them by the loops. If you suffer from pain holding he straps like this, with extended shoulders, hold them by the loops instead.
Exhale: as you activate your abdominals and slide your shoulders away from your ears.
Inhale: pull the straps with straight arms towards your thighs.
Exhale: return to the start position
Variations
Pulling Down: pull the straps towards your thighs along the sides of the Reformer.
Triceps Pull: with bent elbows.
“T” Pull: start with your arms out to the sides in a T position at shoulder height.
Pulling Straps: you can try the above variations whilst pulling your shoulder blades down your spine and lifting your chest off the box.
Hints and Tips
💡 Activate your abdominals to support your lower back.
💡 Keep your legs together, squeezing from the butt and inner thigh.
💡 Keep your shoulders away from your ears.
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