PILATESOLOGY ENCYCLOPEDIA
Long Box: Pull Straps & T
LEVEL
Intermediate
SETUP
1 spring, Footbar down, Box in Long position, Headpiece down
Repetitions
3x each exercise
Goals & Benefits
- Opens the chest, creates flexibility in upper thoracic / ribcage area
- Strengthens muscles of back, shoulders and arms
- Is a true full-body exercise, strengthening seat, hamstrings, legs and core muscles
Tips & Cues
- Position shoulders over front corners of box, wrists straight, legs together & level with body
- Rotate pubic bone toward mat, low abs pull in to support low back
- Pull shoulder blades onto back to assist extension of upper spine in both exercises
- Inhale as you pull. Exhale to return while resisting against spring
- Keep neck long, eyes on base of wall rather than up to ceiling
