1 spring, footbar down or out of the way, cords short with loops or handles, long box on carriage
Prone on box, sternum over the edge hands holding, handles or cords. Arms at sides reaching toward floor.
Pulling straps – Inhale to extend the shoulders, pulling the arms alongside the torso, palms facing toward ceiling or facing in. Exhale to return. Maintain torso in neutral position throughout the movement.
Pulling Straps T – start in T position and inhale to adduct the arms palms to thighs. Exhale to return. Maintain torso in neutral position throughout the movement. May add spine extension to T prone on long box variation.
Pulling straps with spine extension. Inhale to extend the shoulders, pulling the arms alongside the torso and simultaneously extend through the thoracic spine. exhale to return to neutral spine as arms return to starting position. May maintain spine extension for multiple repetitions.
Pulling straps with triceps extension – keeping humerus parallel to ground, exhale to extend the elbows straightening the arms. inhale to bend the elbows.
Regress prone on long box with hands on frame or footbar.
Axial elongation/core control.
Organization of the head, neck and shoulders
Hyperextension of neck, shoulders elevated through the movement, poor upper limb alignment, bum must not lift from the box → pubic bone down
Muscles around shoulder joint, posterior postural muscle/core (upper back), glutes (elevated legs), back extensors, abdominals; arms: latissimus dorsi, isometric extension legs
Core alignment strengthening, scapula dyskinesia, postural setting scapulae, pelvic girdle activation,