PILATESOLOGY ENCYCLOPEDIA
Long Box: Backstroke
LEVEL
Intermediate
SETUP
2 springs, Footbar down, Box in Long position, Headpiece down
REPETITIONS
3 – 5x
GOALS & BENEFITS
- Strengthens upper abdominal muscles
- Builds coordination & centering
- Works connection of limbs to Powerhouse
- Preparation for Teaser
TIPS & CUES
- Sit with sitz bones off edge of box
- Keep arms and legs within width of Reformer
- Hug midline to support weight of legs, don’t allow them to drop below box
- Bend from ribcage to reach; don’t let upper body fall back on return
