Bend-Over Stretch & Wrist Warm-up

Spring Setting and Key Facts

Springs

1× light

Reps

4–6 reps

Level

Intermediate

Equipment

Reformer

Body area

Back, Shoulders, Arms

Muscles

Back extensors, Shoulders, Forearms, Wrists

Starting Position

Sitting on your heels on the carriage, the footbar is down.

Step-by-Step Flow

1. Bend-over stretch: fold the upper body forward over the legs, arms reaching long forward.
2. Roll back up one vertebra at a time.
3. Warm up the wrists: circle the hands, stretch and bend the fingers.
4. Gently stretch the palms forward and back.

Cues for Teaching

• The back rounds, the neck stays relaxed.
• Roll back up slowly, one vertebra at a time.
• Prepare the wrists gently, they are about to carry your body weight.