Balanced Body Contrology Manual page 13

Contrology Reformer Exercises
BREASTSTROKE, SKILL LEVEL—ADVANCED ORDER
Reps: 3
Apparatus Set Up: Headpiece: Up;
Footbar: Down Long Box, Wooden Handles
Focus
» Strengthens spine extensors and entire back of body
» Stretches front of body
» Connection of back to apparatus through handles
Precautions:
Back, shoulder, and hip issues; may use a spotter to press
down on legs.
Skills needed to perform exercise:
Swimming—Mat; Swan—Mat; Swan—Ladder Barrel;
Flying Eagle—Cadillac
Starting Position
» Prone on Long Box with chest over box
» Head facing footbar end, neck is long
» Legs are straight and together
» Hands holding wooden handles
» Arms long at sides with palms up
» Movement Sequence
» Kick heels to seat 3 times
» Simultaneously straighten legs and
» Bend elbows, reaching arms forward and up
» Continue reaching arms up wall towards ceiling while
coming into arch shape (spotter may assist)
» Reach arms out to sides, returning to start
Variation:
Reverse the direction; combo
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